July 13, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch on Pull-Up Bar

Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip

Butterfly Stretch x 30 seconds

Two sets of:
Banded Air Squats x 10 reps
Plank with Lateral Reach x 10 reps per side
Plank with Forward Reach x 10 reps per side

A.
Three sets of:
Banded Muscle-Up Transitions x 5 reps
Rest as needed

and then …

Three sets of:
Muscle-Up Rocking Transition x 3 reps
Rest as needed
*Can be done with feet on the floor for an easier version

and then …

Every 30 seconds, for 6 minutes
Strict Muscle-Ups x 1 rep
*If you don’t have a strict muscle-up, then do this progression 

and then …

Every minute, on the minute, for 6 minutes:
Ring-Dips x 5 reps @ 2111
55+: Stationary Dips x 5 reps @ 2111

B.
Every 90 seconds, for 18 minutes (12 sets):
Box Squat x 3 reps @ 70% of last week’s 1-RM Box Squat

C.
35-54:
Two sets of:
Run 400 meters
15 Push Press (95/65 lbs)
5 Rope Climbs
15 Push Press
Run 400 meters
Rest 6 minutes

55+:
Two sets of:
Run 400 meters
15 Push Press (65/45 lbs)
3 Rope Climbs
15 Push Press
Run 400 meters
Rest 6 minutes

Note:
Use your legs on your rope climbs to be as effecient as possible. Practice some of these drills to help you be a better rope climber.

D.
Three sets of:
Powell Raises x 8 reps per side @ 3111
Rest 45 seconds
Single-Arm DB Rows x 6-8 reps per side @ 2122
Rest 45 seconds