January 9, 2015 – Masters Program

Workout of the Day
Mobility and Activation
Two sets of:
Pectoral SMR with Lacrosse Ball x 60 seconds per side
Hip and Psoas Stretch x 45 seconds each side
(contract gluteals for 10 seconds, then rest for 5 seconds x 3 sets)
Shoulder Pass Thrus x 10 reps

A.
MEN & WOMEN 40-49
Every minute, on the minute, for 8 minutes:
Strict Handstand Push Up x 3-6 reps

MEN & WOMEN 50-59
Every minute, on the minute, for 8 minutes:
Strict Handstand Push Up to a 2″ riser x 3-6 reps

MEN & WOMEN 60+
Every minute, on the minute, for 8 minutes:
Strict Handstand Push Up to a 4″ riser x 3-6 reps

B.
Five sets of:
Jerk with Pause

x 3-4 reps
Rest as needed

*Dip and hold for 2 seconds, then drive.
**Use jerk blocks if possible!

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
Stationary Dip x 8-10 reps @ 2011
*Set 2 – 4 reps @ 75%
Stationary Dip x 8-10 reps @ 2011
*Set 3 – 2 reps @ 85%
Stationary Dip x 8-10 reps @ 2011
*Set 4 – 2 reps @ 90%
Stationary Dip x 8-10 reps @ 2011
*Set 5 – 3-5 reps @ 85%
Stationary Dip x 8-10 reps @ 2011

D.
MEN & WOMEN 40-54
Five rounds for time of:
20 Wall Ball Shots (20 lbs to 10′ target/14 lbs to a 9′ target)
10 Toes to Bar

MEN & WOMEN 55+
Five rounds for time of:
20 Wall Ball Shots (20 lbs to 9′ target/10 lbs to a 9′ target)
10 Toes to Bar