September 25, 2020 – Masters Program

Mobility & Activation
Band Distracted Hip Flexor Stretch x 60 seconds per side
PVC Pipe Pass Thrus x 20 reps

Two sets of:
Floor Slides x 8-10 reps
Deep Squat Progressions x 5 reps
Kettlebell Windmill

x 5 reps per side

Barbell Warm-Up

With an empty barbell, complete:
3 Muscle Cleans
3 Front Squats
3 Tall Cleans
3 Hang Power Cleans
3 Hang Squat Cleans

Focus on hitting each position precisely and with purpose.

A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95+%

B.
35-49:
For time:
10 Muscle-Ups
20 Shoulder to Overhead (135/95 lbs)
30 Calories of Assault Bike

50-54:
For time:
8 Muscle-Ups
20 Shoulder to Overhead (105/75 lbs)
30 Calories of Assault Bike

55-59:
For time:
6 Muscle-Ups/10 Chest-to-Bar Pull-Ups
20 Shoulder to Overhead (105/75 lbs)
30 Calories of Assault Bike

60+:
For time:
4 Muscle-Ups/10 Chest-to-Bar Pull-Ups
20 Shoulder to Overhead (95/65 lbs)
30 Calories of Assault Bike

Notes:
Take a chance with this workout. Sometimes we want to see you less calculated in a workout and to go more by feel. Think you can open up with a set of unbroken muscle-ups? Then go for it! Push to do all the shoulder-to-overhead unbroken or in two sets. Then sprint to finish out those assault bike calories. You may hit a wall in the workout but that’s okay – sometimes we want to see where that wall is and how far you can really push!

Check out this article on barbell cycling strategies for shoulder-to-overhead.

Scaling Options:
If you do not have ring muscle-ups then please complete the following complex:
Low Ring Muscle-Up Transition + Assigned Ring-Dips per Age Division

C.
Three Sets of:
Wall-Facing Rotational Medicine Ball Throws x 10 reps each side
Plank Position Foot Slide-in-Outs (feet on sliders if availalbe) x 20 reps
Rest 60 seconds

Additional Optional Assault Bike Session
Two sets for calories of:
9 Minutes of Assault Bike
Rest 5 Minutes

Your goal should be to achieve 50% of the total calories you achieved on your “Steady 20” 20-minute Assault Bike test. For example, if you achieved 300 calories on “Steady 20”, you will aim for 150 calories or more for each of today’s intervals. Please do not sprint and rest, find pace early and maintain it throughout.