August 10, 2022 – Masters Program

This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle. Then on August 15th, we will start our off-season cycle. If you are interested in knowing why we program transition weeks this check out this article HERE.

Mobility, Activation & Warm-Up
One Set:
Wall Slides x 10 @ 3030
Pec Activation

and then …

Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward

and then …

Three sets of:
Right-Arm KB Press & Hold with a 3 seconds pause overhead x 5 reps
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm KB Press & Hold with a 3 seconds pause overhead x 5 reps
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

A.
Three sets, not for time, of:
400 Meter Run
15′ Rope Climb x 2 ascents
L-Sit Hold x 45-60 seconds (accumulate the time if needed)

B.
Four sets of:
Ring-Dips x 6-10 reps @ 2111
Rest 60 seconds
Curtsy Squat x 16-20 reps
Rest 60 seconds

55+: Ring-Dips x 4-6 reps @ 2111 OR Stationary Dips x 6-10 reps @ 2111

C.
Complete as many rounds and reps as possible in 5 minutes of:
Pull-Ups x 5 reps
Push-Ups x 10 reps
Air Squats x 15 reps
Rest 2 minutes; Repeat for 4 sets and pick up where you left off

D.
Three sets of:
Inch Worm Reach and Hold (3 seconds) x 5 reps
Side Crunches x 10 reps
Tuck Rocks x 20 reps
Side Plank (right and left) Forward/Backward Hips x 10 reps
Seated Straddled Leg Lift Hold x 5 seconds
Rest as needed

Athlete Notes:
You’re doing a classic today! Cindy … but partitioned! I love this version of Cindy because you can build more volume doing it partitioned and can maintain a high quality of reps. If you feel like you are going to tear at any point then please stop and sub in 5 GHD Sit-Ups or Weighted Sit-Ups. Please pick up where you left off at each interval and you’ll record just the total rounds completed. Then let us know how the gymnastics core finisher goes … it is one of my favorites!

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.

Concept 2 Bike Session
Complete a 30-45 minute C2 Bike at a steady pace. This should only be around 70-80% effort