December 30, 2022 – Masters Program

Mobility + Warm-Up
One set of:
Assault Bike x 2 minutes @ easy pace
Supinated Grip Band Pull-Aparts x 20 reps
Push-Ups x 10 reps

followed by …

Two sets of:
Side Plank Hip Bounces x 20 reps per side
Inchworm Walks + Scap Push Up + Press Up x 3 reps
Glute Bridges x 10 reps

Followed by…

Two sets of:
Kettlebell Swing x 10 reps
Box Jump x 5 reps

A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

B.
Three sets of:
Squeeze Chest Press x 10 reps @ 3030
Rest 30 seconds
Turkish Get-Ups x 5 reps per side
Rest 30 seconds
25 Russian KB Swings
Rest 30 seconds

C.
Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories of Assault Bike
10 Toes to Bar
5 Devil’s Presses

35-54: 50/35 lb DBs
55+: 35/20 lbs

Note times for each set and sum them for total working time – goal is lowest working time. Note how you approached this, and if possible, why times per set varied (if they did).

Toes-to-Bar Substitutions:
Knees to Elbows
Knees to Chest
V-Ups
Supine Leg Raises

General Training Notes: We don’t bench a ton (mainly we see tight pecs from almost everyone so we try not to exacerbate that) but who doesn’t love a good bench session. No % for your bench, just building across the four sets and increase weight if you hit 8 reps adhering to the tempo. You’ll cap it off by doing some hypertrophy work with the squeeze chest press, stability work with the TGU and then hip explosiveness with the Russian KB Swings. Make those swings HEAVY!

Then some intervals for your conditioning! You’ve got a short sprint on the bike, into toes to bar (goal is to be unbroken here) and then get those devil’s presses done as quickly as possible! Can you maintain the same pace throughout all 5 sets? If your body isn’t feeling like hitting a high intensity session then no problem! Do one of the additional optional sessions from earlier in the week and make it a Zone 2 pace.

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 –

One set 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 – Banded Muscle-Up Transitions x 2 reps
Interval 2 – Box Assisted Strict Ring Muscle-Up x 2 reps

Followed by. . .

Three sets of:
60 seconds Max Reps Band-Assisted or Unassisted Strict Ring Muscle-Ups
Rest 2 minutes

*Accumulate max reps in 60 seconds, NOT max unbroken reps