December 15, 2017 – Masters Program

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Dynamic Mobility, Activation & Warm-Up

Start the clock and:
Place a lacrosse ball on a box and roll your bicep on the lacrosse ball to help break up any adhesions.

At the 5:00 mark, complete:
Use a softball or something of similar size to roll out your glutes and IT bands

At the 10:00 mark, complete:
Banded Warm-Up Series x 10 reps in each position

At the 12:00 mark, complete:
Two sets of:
400 Meter Run @ 60% pace
Banded Monster Walks x 10 reps in each direction
Banded Lateral Walks x 10 reps in each direction
Banded Squats x 10 reps
Push-Ups x 10 reps

A.
Three sets of:
Tempo Bench Press x 4-6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can; these should be performed at least 5% heavier than last week’s sets)
Rest 90 seconds
Barbell Loaded Walking Lunges x 20 steps @ 20X1
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control; go heavy!)
Rest 90 seconds

Followed by…

One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
20/15 kg Barbell Jumping Lunges x Max Reps in 2 Minutes
(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes)

B.
Three rounds for time of:
8 Power Cleans
16 Chest-to-Bar Pull-Ups
24 Cals on the Erg

35-49:

185/135 lbs
50-54: 155/115 lbs
55+:
Three rounds for time of:
4 Chest-to-Bar Pull-Ups
8 Power Cleans (135/95 lbs)
12 Chin-over-the-Bar Pull-Ups
20 Cals on the Erg

C.
Two sets of:
Single Arm DB Row x 8 reps per arm @ 3111
Rest 45 seconds
Barbell Ab Roll Outs x 8 reps
Rest 45 seconds