Muscle Fitness Muscle_Fitness_February_2016 | Page 118

RON MATHEWS MASTERING CROSSFIT Below is a typical week of training for CrossFit Games Master’s division competitor Ron Mathews. This doesn’t include a 10- to 20-minute dynamic warmup performed at the beginning of each session with varying movements and activities, depending on the workout. “Much like an athlete getting ready to play a game, I treat my warmup as if I’m getting game-ready,” Mathews says. “At the end of it, I’m ready to perform at max efort and max intensity from my first set.” Caution: These workouts were programmed for an elite-level CrossFit athlete (Mathews). These pre- scriptions are not recommended for a beginner or intermediate-level individual. Scale down training variables (movements, volume, resistance, intensity, etc.) based on your current fitness level. WORKOUT 1 (MONDAY) Part A – Chest/Biceps/Abs Circuit Six rounds for time: EXERCISE REPS Barbell Bench Press 10 Dumbbell Pec Flye 10 DB Alternating Biceps Curl 10 (per arm) DB Hammer Curl 10 Straight-leg Raise 15 Part B – Metabolic Conditioning Burpee Sandwich For time: EXERCISE REPS Double Under 100* Burpee 50 Double Under 100* *Optional substitution: 300 single unders. WORKOUT 2 (TUESDAY) Part A – Glute-hamstring/Thoracic Spine Warmup Three rounds (not for time): REPS Single-leg Shoulder Bridge 10 (per leg) Hollow-body Single-leg Kick 15 (per leg) T’s and Y’s (Bentover Rear-delt Raise) 10 Glute-ham Bench Situp* 15 *Optional substitution: V-ups. 116 MUSCLE & FITNESS FEBRUARY 2016 Mathews says: “If I were doing sets of 10 on bench press with long rest periods, 225 pounds would be very doable. However, in this giant set I would start to fail in Sets 4, 5, and 6. Therefore, I use 185 pounds knowing that it’s not a max effort in Sets 1, 2, and 3, but that it will be chal- lenging for those last few reps in the later sets.” EXERCISE BARBELL BENCH PRESS