February 15, 2023 – Masters Program

Mobility & Prehab
Chest-Opener x 6-8 reps @ 3011

Followed by …

CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

Warm-Up
2 Minutes BikeErg / Row / SkiErg
15 Supinated Grip Banded Pull-Aparts
2 Minutes BikeErg / Row / SkiErg
200 Meter Heavy Sandbag Carry
2 Minutes BikeErg / Row / SkiErg
10 Press in Split Jerk

A.
Every minute, on the minute, for 5 minutes:
Jerk Balance x 3 reps

and then …

Every 2 minutes, for 20 minutes, complete:
Split or Push Jerk @ 75-85%

Hold the receiving position for 2 seconds. Focus on proper mechanics.

B.
35-54:
Every 6 minutes, for 36 minutes (3 sets of):
Station 1 – 25/15 Calorie Assault Bike + 20 Line Facing Burpees + 25/15 Calorie Row
Station 2 – 25/15 Calorie Row OR 400 Meter Run + 15 Chest-to-Bar Pull-Ups + 25/15 Calorie Assault Bike

55+:
Every 6 minutes, for 36 minutes (3 sets of):
Station 1 – 25/15 Calorie Assault Bike + 20 Line Facing Burpees + 25/15 Calorie Row
Station 2 – 25/15 Calorie Row OR 400 Meter Run + 15 Pull-Ups + 25/15 Calorie Assault Bike

Substitutions for Chest-to-Bar/Chin-Over-Bar Pull-Ups (choose one of the following):
Band Assisted Chest-to-Bar/Chin-Over-Bar Pull-Ups
Jumping Chest-to-Bar/Chin-Over-Bar Pull-Ups
Strict Pull-Ups x Half the Reps

C.
Three sets of:
Barbell Bicep Curl x 10-12 reps
Rest as needed
Bodyweight Tricep Extensions x 10-12 reps
Rest as needed

Athlete Notes:
Today’s workout is all about cardio and low impact work. We want you guys feeling good going into Friday, but also don’t want to waste any training days, so the goal here is all about high heart rate and efficiency on the machines. Push at a slightly less than comfortable pace on each station and your goal should be to have at least 60 to 90 seconds of rest before the next one begins. Please adjust distances / reps depending on how you feel.

If, at any time, you feel you might tear your hands then please cease from doing pull-ups.

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.

Rowing Option
Two sets of:
300 Meter Row @ Easy Pace
200 Meter Row @ Fast Pace
150 Meter Row @ Moderate Pace
150 Meter Row @ Sprint Pace
Rest 90 seconds between sets, then…

Every 2 minutes, for 8 minutes (4 sets of):
18/14 Calorie Row SPRINT
*Easy row (10k pace) the remainder of the interval.

*Easy Pace = 5k-10k Pace
*Moderate Pace = 2k Pace + :05-:10/500m
*Fast Pace = 1k-2k Pace
*Sprint Pace = No Explanation Needed