November 28, 2017 – Masters Program

Mobility, Activation, Warm-Up
Start the clock and:
Spend 5 minutes rolling out your IT Bands, Glutes and Hamstrings

At the 5:00 mark:
Front Rack Assisted Stretch x 3 pulses per side

At the 10:00 mark:
Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest)

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%

B.
Four sets of:
Single Arm DB Press x 8 reps @ 2011
Rest 60 seconds
Med-Ball Sit-Ups x 15 reps (use a weight that will allow you to be unbroken)
Rest 60 seconds

C.
35-49:

For Time:
Row 1000 Meters
20 Hang Cleans (185/125 lbs)
20 Toes-to-Bar

50-54:
For Time:
Row 1000 Meters
20 Hang Cleans (155/115 lbs)
20 Toes-to-Bar

55-59:
For Time:
Row 1000 Meters
15 Hang Cleans (135/95 lbs)
15 Toes-to-Bar

60+:
For Time:
Row 1000 Meters
15 Hang Cleans (95/65 lbs)
15 Toes-to-Bar

D.
Three sets of:
Landmine Rows x 6 reps per side
Rest 90 seconds

Optional Session (Best performed 3-4 hours between sessions)
Every minute, on the minute, for 8 mins:
5 Pronated Barbell Rows + 5 Sandbag Toss

Followed by …

Three sets of:
Sled Drag x 50 meters + Sandbag Squats x Max Reps
Rest 2 minutes
*Choose a weight that will allow you to get 15-20 reps on the first set. That won’t happen on the last set but that should be the goal for set one.

Followed by …

Every minute, on the minute, for 5 mins:
Side-Delt Raises x 5 reps + Bicep Curls x 5 reps