July 4, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
One set of:
Twisted Cross Stretch x 60 seconds per side

and then . . .

Two sets of:
Wall Slides x 6 reps
Y’s, T’s, W’s x 6 reps each

and then . . .

Two sets of:
Med Ball Hamstring Curls x 5 reps
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)

A.
Every 90 seconds, for 12 minutes, complete:
Minute 1: Strict Chest-to-Bar Supinated Grip Pull-Ups x 5 reps
Minute 2: Strict Handstand Push-Ups x 7-9 reps

55+: Strict Handstand Push-Ups x 3 reps (use assistance if needed by having a partner stand next to you on a box and hold your ankles. They will provide assistance by pulling up as you push out of the bottom of your handstand push-up)
You may also substitute any one of these options

if you don’t have a partner.

B.
Twelve sets of:
*Deadlift x 1 rep @ 75-80% of 1-RM Deadlift
rest 30 seconds

*This needs to be as explosive as possible during the concentric phase

Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

Don’t overextend in your deadlift! Check out this article about it!

C.
Every minute, on the minute, for 21 minutes:
Minute 1 – Row x 12/10 calories
Minute 2 – Push-Press x 10 reps
Minute 3 – Front Rack Reverse Lunges x 12 reps

and then …

Three rounds for time of:
Row 12/10 calories
Push-Press x 10 reps
Front Rack Reverse Lunge x 12 reps

35-54:
115/75 lbs
55+:
Row 10/8 calories; 85/55 lbs

Note:
You should have enough time to get off the erg and walk to the bar for the next interval. If you need to adjust anything, adjust the row and try to keep the rep scheme the same for everything else.

D.
Three sets of:
Barbell Hip Thrust x 10 reps
Rest 30 seconds
Single Leg Banded Leg Curl x 10 reps each leg
Rest 60 seconds