December 13, 2022 – Masters Program

Mobility
Partner T-Spine Stretch x 15 seconds

One-Two sets of:
Band Distracted Pec Stretch x 45 seconds per arm
60 Seconds T-Spine Mash & Hold on a foam roller
KB Ankle Pulse x 45 seconds per ankle

“Warm-Up”
60 Seconds Prone Plank Hold
200 Meter Nasal Breathing Only Jog
5 Scap Push Ups + 10 Push Ups @ 111
400 Meter Nasal Breathing Only Jog
3-5 Wall Walks
200 Meter Nasal Breathing Only Jog
5-7 Hawaiian Squats per side

Shoulder Prehab
Three sets of:
Dumbbell Cuban Press x 5 reps (light, just working the range of motion)
Rest as needed
Banded Face Pulls x 20 reps
Rest as needed
Y-T-W Exercise x 5-6 reps each (can do this on the floor on prone on a bench)
Rest as needed

A.
Every minute, on the minute, for 3 minutes
5 Snatches @ 50% of 1-RM

Followed by…

Every minute, for as long as possible:
1 Snatch beginning @ 60%
(Add 5-10lbs each minute and build to a heavy)

B.
For total time:
21-15-9-6-3 reps of:
Calorie Row
Overhead Squats

35-49: 135/95 lbs
50-54: 105/75 lbs
55-59: 95/65 lbs
60+: 75/55 lbs

Athlete Notes:
Can you go sub 10 on todays workout? The weight of the overhead squats will definitely make it tricky as you start to accumulate reps but sub 10 is totally doable! Lets talk strategy …
You are getting in and out of the rower 4 times so make sure you are getting out of the Erg well and setting up the straps for an easy transition. You can do this by placing your thumbs on the plastic buckles, pressing down on the buckles while pulling your toes up to loosen the straps, then slide your feet out. If you haven’t tried this before practice a few times to make sure you’ve got it down. There is nothing that makes me more upset in a workout then getting into a rower and the straps being too tight for my feet to slide in … costing me at least 10 seconds of extra transition time (well … missing on my double unders and whipping myself mercilessly is also up there as being very frustrating).
Overhead squats! If your mobility allows then try for a slightly narrower grip. This will help your shoulder fatigue and you to keep the bar stabilized overhead. If mobility doesn’t allow for this then no worries, just go with your normal OHS grip. To make these as efficient as possible you want the bar to be stacked over your shoulders and you to NOT be fighting the bar – this will case fatigue and quick failure. You may want to break up the 21 reps into 2, possibly 3, sets if your overhead squat positioning isn’t strong. If it is then I want to challenge you to go in with an unbroken mindset! You may need to take a few quick breaths before getting to the barbell but trust your shoulder endurance and go for broke. 🙂 I always find it helpful to find a spot to stare at to stay balanced and be QUICK about your descent. It isn’t a bad idea to film your reps to review later to make sure your depth is good.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Row Option
For time:
5000 Meter Row

This is a great benchmark to have if you have never tested your 5K before!