October 21, 2020 – Masters Program

Mobility & Activation
Take 5-10 minutes to roll out the hamstrings, glutes and QL

and then …

Two sets of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes

30 Seconds Sumo Stance KB Deadlift (medium weight)

and finish with …

10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)

Warm-Up Flow
Complete at 70-75% perceived exertion:
400 Meter Run
20 Band Pull-Aparts
30 Second Hollow Body Hold
30 Second Superman Hold
10 Ring Rows
30 Second Hawaiian Squats (right side)
30 Second Hawaiian Squats (left side)
10 Hollow Body/Superman Swings
10 Strict Pull-Ups
10 Ring Muscle-Up Reverse Pull-Ups

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Option 1 –
Please complete at 70-75% perceived effort:
35-49:
1 Ring Muscle-Up
3 GHD Sit-Ups
2 Ring Muscle-Ups
6 GHD Sit-Ups
3 Ring Muscle-Ups
9 GHD Sit-Ups
4 Ring Muscle-Ups
12 GHD Sit-Ups
5 Ring Muscle-Ups
15 GHD Sit-Ups
4 Ring Muscle-Ups
12 GHD Sit-Ups
3 Ring Muscle-Ups
9 GHD Sit-Ups
2 Ring Muscle-Ups
6 GHD Sit-Ups
1 Ring Mucle-Up
3 GHD Sit-Ups

50-54:
Same as above but omit the 5 Ring Muscle-Ups/15 GHD Sit-Ups

55+:
Same as above but only work up to 3/9 rep scheme and thenn back down

Option 2 –
Every minute, on the minute, for 10 minutes:
Minute 1: Pop Swing x 5-6 reps
Minute 2:Peek-a-Boo Swings

x 5-6 reps

One set of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8-10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Same as last week, just want you getting comfortable lifting this weight for these reps.

C.
Every 4 minutes, for 20 minutes (5 sets), complete:
Row x 20 calories
Wall Ball Shots x 20 reps (20/14 lbs to a 10′ target)

55+:
Every 4 minutes, for 20 minutes (5 sets), complete:
Row x 20 calories
Wall Ball Shots x 20 reps (20/10 lbs to a 9′ target)

Your goal is to keep your wall ball shots unbroken! This is a GREAT opportunity to focus on smooth, unbroken wall ball shots. You should have 60+ seconds of rest so look to keep your rowing smooth and at a pace that will allow you to quickly transition into your unbroken wall ball shots.

Check out this article about how to avoid shoulder fatigue with your wall ball shots

Additional Optional Assault Bike/Ski Erg Session
Five sets for max calories of:
45 second Assault Bike/Ski Erg Sprint @ 90-95%
15 seconds rest
15 second Assault Bike/Ski Erg Sprint @ 95+%
Rest 2 minutes

*Goal is to hold the same pace as you did on October 7.