December 2, 2020 – Masters Program

Mobility & Activation
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds

Warm-Up Flow
Assault Bike x 60 seconds (nasal breathing only)
Kettlebell Swings x 15 (nasal breathing only)
Alternating Reverse Lunge x 10 reps with a 3 second hold
Kettlebell Swings x 15 (nasal breathing only)
Butterfly Stretch x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Band Pull Aparts x 25 reps
Kettlebell Swings x 15 (nasal breathing only)
Assault Bike x 60 seconds (nasal breathing only)

A.
Three sets of:
Tempo Bench Press x 6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 6 reps each @ 31X1
Rest 90 seconds after each leg

Both of these movements should be loaded HEAVY. As in, I would rather you fail the sixth rep than have the ability to complete a seventh if your life depended on it.

Followed by…

One set of:
Bench Press x Max reps @ today’s 6-rep working weight (no tempo)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 60% of today’s working weight
Rest 90 seconds after each leg

B.
35-49:
For time:
30-20-10
Deadlift (185/135 lbs)
9-7-5
Bar Muscle-Ups

50-54:

For time:
30-20-10
Deadlift (155/115 lbs)
7-5-3
Bar Muscle-Ups

55+:
For time:
30-20-10
Deadlift (135/95 lbs)
7-5-3
Chest-to-Bar Pull-Ups

Time Cap: 12:00

Scaling Options
Bar Muscle-Ups
Jumping Bar Muscle-Ups

Chest-to-Bar Pull-Ups (banded if needed)
Pull-Ups (kipping or butterfly)

Deadlift endurance is being tested today! We just came off a heavy deadlift cycle so now we will be training deadlift endurance. This workout will get ‘grippy’ so I’d rather you do multiple sets with very, very short rest (like, you drop the barbell from the top and immediately bend over to go into your next set) then trying to go unbroken since that grip will catch up with you mid workout. Keep your chalk on a j-peg at chest height so that you can quickly chalk up. The barbell should be placed right in front of your BMU/Pull-Up station so that you can quickly turn and jump to the bar.

C.
Three sets of:
Glute Ham Raises

x 6-8 reps @ 3011
Rest 60 seconds
Reverse Snow Angels x 20 reps (slow and controlled)
Rest 60 seconds

D.
Three sets of:
Hollow Body Bounce x 50 reps
Straight into …
Straight Body Ceiling-Reaching Crunches x 15 reps
Straight into …
Hollow Body Bounce x 50 reps
Rest 60 seconds

Additional Optional Assault Bike Session
10 Minute Max Calorie Assault Bike

*Please note total calories and average RPM for the 10 minute piece
Max Calories

Last tested on July 17, 2018