September 22, 2021 – Masters Program

Mobility & Activation
Banded Pec Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side

followed by …

Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 45 seconds of Ring Muscle-Ups
Minute 2 – 30 seconds of Ring Muscle-Ups
Minute 3 – 15 seconds of Ring Muscle-Ups
Minute 4 – Rest

If you have 3 or less unbroken Ring Muscle-Ups, then complete the following:
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1: 45 seconds of Ring Muscle-Ups
Minute 2: 30 seconds of Box Jump to Full Support
Minute 3: 15 seconds of Ring Muscle-Ups
Minute 4: Rest

If you don’t have Ring Muscle-Ups, then complete the following:
Every minute, on the minute, for 4 minutes:
Minute 1: 45 seconds of Cast Swings
Minute 2: 30 seconds of Snap Pulls

Minute 3: 15 seconds of Box Jump to Full Support
Minute 4: Rest

ALL OPTIONS ARE FOLLOWED BY. . .

Skill-Based Movement Primer
Every 3 minutes, for 12 minutes (4 sets) for times:
15/10 Calories of Rowing
20 Single-Arm Overhead Dumbbell Walking Lunges (35-54: 50/35 lbs; 55+: 35/20 lbs – 10 each arm)

B.
Two-Three sets of:
Jump to Split Drill x 4-5 reps

followed by …

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-80%
*Sets 3-4 = 2 reps @ 80-90%
*Sets 5-6 = 1 rep @ 90%
*Sets 7-8 = 1 rep @ 95+%

C.
35-54:
Every minute on the minute for 32 minutes (8 sets):
Station 1: 12-15/9-12 Calorie Row
Station 2: 10 Dumbbell Power Cleans (50/35 lbs)
Station 3: 12-15/9-12 Calorie Assault Bike
Station 4: 6-8 Burpee Pull-Ups

55+:
Every minute on the minute for 32 minutes (8 sets):
Station 1: 10-12/7-10 Calorie Row
Station 2: 10 Dumbbell Power Cleans (35/20 lbs)
Station 3: 10-12/7-10 Calorie Assault Bike
Station 4: 6-8 Burpee Pull-Ups

The goal is to keep moving for the entire 40 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Row. Your pace should stay the same but RPE will increase as you get deeper into the workout.

Athlete Notes:
Another Wednesday, another EMOM! We are sticking with the “grind-style” movements for today’s workout. This is purely a mental toughness test. How well can you stay dialed in when things start to get tough? Set a goal in your head for the reps you’d like to achieve and then do your best to stick to that throughout the duration. Remember, each station should take no longer than 35-40 seconds for at least the first few rounds.

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Rowing Endurance Option
Three sets for times of:
Row 1000 Meters @ 90+% of your 2k PR Pace
Row 500 Meters @ 75% of your 2k PR Pace
Row 1000 Meters @ 90+% of your 2k PR Pace
Rest 4 minutes