December 19, 2022 – Masters Program

Mobility
One-Two sets:
Band Assisted Lat Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side (add some t-spine rotations while doing this)

Warm-Up
Three sets of:
Nasal Breathing Only BikeErg or Echo Bike x 60 seconds
10 Second Single Arm Dead Hang on Pull-Up Bar Per Side
Over/Under Bar Drill (5 each direction, 10 total)

Hip & Shoulder Prehab
One-Two Sets of:
20 Banded Abductors
15-20 Second Adductor Squeeze
Bicep Openers x 10 reps
Floor or Wall Slides x 5 reps (slow and controlled)

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat x 2 reps @ 80% of 1-RM Front Squat

B.
Every 5 minutes, for 25 minutes (5 sets) of:
300/250 Meter Row
6 Power Cleans
300/250 Meter Row
9 Burpees Over Erg

35-49: 155/115 lbs
50-54: 135/95 lbs
55-59: 115/75 lbs
60+: 85/55 lbs

This will not allow for much rest. Use a weight that allows you to perform touch and go reps

Please compare results to October 17, 2022

C.
Three sets of:
16 Alternating Reverse Lunges
20 Banded Face Pulls
Rest 90 seconds

Athlete Notes:
You are retesting an interval session today! You hit the conditioning piece back on October 17, 2022 so please take a minute to look back at your notes and look at two things:
1 – Each interval time
2 – Total time
I’d like to see a slight decrease in time on your intervals across your 5 sets, leading to an overall decrease in total time. An area that can help you shave off some time on a workout like today is your transitions. Make sure your barbell is set up close to the erg so you can get to the barbell quickly. The weight is light enough where you don’t need a perfect set up; just put your hands on the barbell and go. Utilize the ‘quick release’ method to get out of the Concept2 machine as this saves a ton of time both in getting out and getting into the machine! Make sure to watch this video if you need to work on your quick release method on the Concept2 machine. Lets see if cleaning up your transitions can help you shave off some time on todays retest!

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.

Sled Drag Option
Four rounds for time of:
1000 Meter Concept 2 Bike Erg OR 500 Meter Row
400 Meter Sled Drag @ 40% of your Lean Body Mass