January 20, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 5 minutes foam rolling, focusing on the t-spine

and then …

T-Spine Pulse on Bench x 10 reps

and finish with …

Warm-Up Complex
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

A.
Four-Five sets of:
Push Press x 8 reps @ 67-72%
Rest 90-120 seconds between sets

B.
Four sets of:
8 Seesaw Dumbbell Incline Bench Press
Rest 90-120 seconds between sets

C.
Option 1
35-54:
Six sets of:
20/16 Calorie C2 Bike or Row
10 Toes-to
10 Box Jump-Overs (24/20″)
Rest 1:1 between sets

55+:
Six sets of:
20/16 Calorie C2 Bike or Row
8 Toes-to
10 Box Jump/Step-Overs (24/20″)
Rest 1:1 between sets

Scaling options for toes-to-bar:
Knees to Elbows
Knees to Chest
V-Ups
Supine Leg Raises

Option 2
Long Conditioning Option
Six rounds for time of:
40/35 Calorie C2 Bike or Row
12 Box Jump/Step-Overs (24/20″)

D.
Three sets of:
20 Dumbbell Death Marches
Rest 60-90 seconds

General Training Notes
Push-Press & Strength Accessory Focus: I know … we moved this to Wednesday! Your arms may be sore from yesterdays workout so, if that is the case, then stay on the lighter side of the rep scheme. You’ll then move into some incline dumbbell seesaw bench press so the added movement component to this requires you to stabilize even more through your midline and to recruit all your small shoulder stabilizer muscles. A win win!
Conditioning Focus: Fast intervals today 🙂 We want you pushing the pace on each set, keeping the transitions tight and movements unbroken (ideally). You will rest the amount of time it took you to complete the interval (give or take a few seconds if you want to round up or down). Even better is to grab a partner and do a you-go I-go style workout! Make sure you are NOT bounding on the box jump-overs; these should be Open style. Shut off the mind on this one, push the pace and have fun with it. You’ll finish the day with a hamstring blaster; if done correctly you’ll feel your hamstring being loaded and should NOT feel this in your back. Keep the weight light if this is your first time doing these.
Enjoy the weekend!