January 21, 2015 – Masters Program

Workout of the Day
Mobility and Activation
Two sets of:
Prone Leg Lifts x 10 reps
Supine Hamstring Curls with Medicine Ball x 10 reps

Two sets of:
Cat/Cow Spinal Flossing Drill

x 15 reps
Bird Dogs x 10 reps
Hamstring Pulse Mobility Drill x 15 pulses per side

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
Complete as many rounds and reps as possible in 4 minutes of:
6 Back Squats
12 Burpees to a 6″ Overhead Target

40-49: 225/155 lb Back Squats – taken from a rack
50-59: 185/135 lb Back Squats – taken from a rack
60+: 155/105 lb Back Squats – taken from a rack

Rest 4 minutes and then…

C.
MEN & WOMEN 40-49
Three rounds for time of:
10 Front Squats (155/105 lbs)
15 Ring Dips
20 Toes to Bar

MEN & WOMEN 55-59
Three rounds for time of:
10 Front Squats (135/95 lbs)
12 Ring Dips
15 Toes to Bar

MEN & WOMEN 60+
Three rounds for time of:
10 Front Squats (115/75 lbs)
12 Stationary Dips
12 Toes to Bar

D.
Three sets, not for time, of:
Banded Good Mornings x 10 reps @ 30X1
Rest 45 seconds
Bat Wings x 5 reps @ 1515
Rest 45 seconds
GHD Hip Extension with Arms in “Y” Overhead x 10 reps @ 2012
Rest 45 seconds