November 13, 2020 – Masters Program

Mobility & Activation
Spend 5-10 minutes rolling out your traps and pecs

.

and then …

CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs

x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)

A.
Every 2 minutes, for 16 minutes, complete:
Strict Press
Set 1: 5 reps @ 50%
Set 2: 4 reps @ 60%
Set 3: 3 reps @ 70%
Set 4: 2 reps @ 75%
Set 5: 1 rep @ 85-90%
Set 6: 1 rep @ 90-95%
Set 7: 1 rep @ 95-100%
Set 8: 1 rep @ 102%

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off x 2 + Snatch

Sound mechanics are a priority so only build to a safe load.

C.
For time:
40/30 Calorie Assault Bike
20 Ground to Overhead

At the 10 minute mark . . .

For time:
40/30 Calorie Assault Bike
40 Alternating Dumbbell Snatch

At the 20 minute mark . . .

For time:
40/30 Calorie Assault Bike
60 Wall Ball Shots

35-49: 155/105 lbs; 50/35 lbs; 30 lbs to a 10′ target; 20 lbs to a 10′ target
50-54: 135/95 lbs; 50/35 lbs; 20 lbs to a 10′ target; 14 lbs to a 9′ target
55-59:

115/75 lbs; 35/20 lbs; 20 lbs to a 10′ target; 10 lbs to a 10′ target
60+: 95/65 lbs; 35/20 lbs; 20 lbs to a 9′ target; 10 lbs to a 9′ target

Be smart with how you attack the assault bike on this workout. Be a little more conservative on the bike than you normally would so you can get off the bike, take a quick breathe, and then go right into the movement. View the assault bike calories as the ‘buy in’ for each set and the real test comes down to how quickly you can get the remaining work done. However this doesn’t mean you sandbag on the bike. For example, say you usually hold 63-65 RPM’s on the bike for a medium duration piece; for today try and average 60-62 RPMs on this workout. It’s not a big difference in the RPM reading but you’ll feel the difference when you come off the bike. Check out this article to maximize your power on the bike

D.
Three sets of:
GHD Supine Plank Hold x max time
Rest 60 seconds
Banded Pull Aparts x 50 reps
Rest 60 seconds

Additional Optional Row/Bike Erg Session
Three sets of:
Row/Big Erg x 10 minutes
Rest 4 minutes