December 16, 2022 – Masters Program

Mobility
5-7 Minutes Machine of Choice @ easy pace (nasal breathing only)

followed by …

Front Rack Partner Assisted Rack Stretch x 3-5 pulses per side

Knee Prehab
Two sets of:
Single Leg RDL x 10 reps per side @ 3111 (you may add weight if you’ve been following these progressions)
Rest as needed
*4-Point Hops x 7 reps per leg
Rest as needed

*Jump forward, to the right, backwards, to the left = 1 rep. Control your landing and these are NOT max jumps.

Warm-Up
One sets of:
Glute Activation Warm-Up (20 seconds on rig/10 seconds off rig x 3 sets per side)

followed by …

Three sets of:
5 Hanging Hollow Body Kips
5 Front Squats (empty barbell)
5 Back Squats (empty barbell)
5 Ring Rows (hold at the top for 2 seconds, focus on pinching the shoulder blades together)

A.
Take 15-20 minutes to build to today’s 1-RM Front Squat

B.
35-44:
Two rounds for time:
30 GHD Sit Ups
15 Bar Muscle Ups
30/20 Calorie Row or Ski Erg
15 Back Squats (135/95lbs)

45-49:
Two rounds for time:
30 GHD Sit Ups
10 Bar Muscle Ups
30/20 Calorie Row or Ski Erg
15 Back Squats (135/95lbs)

50-54:
Two rounds for time:
25 GHD Sit Ups
7 Bar Muscle Ups
30/20 Calorie Row or Ski Erg
15 Back Squats (135/95lbs)

55-59:
Two rounds for time:
25 GHD Sit Ups
15 Chest-to-Bar Pull-Ups
30/20 Calorie Row or Ski Erg
15 Back Squats (115/75lbs)

60+:
Two rounds for time:
25 GHD Sit Ups
10 Chest-to-Bar Pull-Ups
30/20 Calorie Row or Ski Erg
15 Back Squats (95/65lbs)

**Barbell is taken from the floor**

GHD Sit-Up Standard:
35-54 Men: 40″ from top of seat to floor
35-54 Women: 37″ from top of seat to floor
60+ Men: 37″ from top of seat to floor
60+ Women: 31″ from top of seat to floor

Substitutions for Bar Muscle-Ups (choose one of the following):
1:1 Burpee Pull-Up
Jumping Bar Muscle-Up
Chest-to-Bar Pull-Up

Substitutions for Pull-Ups (choose one of the following):
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted

C.
Three sets of:
Side Plank Hip Bounces x 30 seconds each side
Rest as needed
Dead Bugs x 60 seconds
Rest as needed

Athlete Notes:
Get ready for your midline to be smoked …. muahahaha! The intention for todays training is to have you push your reps on the gymnastics and staying fast and unbroken on the squats even with a fatigued midline. We are looking for the gymnastics portions to be done in under 3 sets and the squats to be done unbroken. On the GHD Sit-Ups you can pause/break quickly at the top to reduce so much eccentric loading but stay fast on these. Focus on a BIG leg drive on the row since your midline will be pretty gassed. The key is to stay disciplined once you get to round two. We know you’ll be tired and your midline smoked but rely on your good movement quality, leg endurance that you’ve built with our back squat progressions and mental grind to work through the reps.

Please adjust the weight of the back squats if it is more than 40-45% of your 1-RM

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.

Additional Work
Strict Ring Muscle-Up Progressions –

Two sets of:
Strict Ring Muscle-Up Negatives x 3 reps (slow and controlled)
Rest as needed

and then …

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Catch Position Hold x 10 seconds
Interval 2 – Catch Position Dips x 8 reps (use a band or do on lower rings)
Interval 3 – Elbow Drop Push-Ups x 6 reps

Followed by. . .

Three sets of:
Band-Assisted or Unassisted Strict Ring Muscle-Ups x 2-3 reps
Rest 60 seconds