August 29, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes with a LAX ball to your pecs

and then …

Banded Lat Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side

and then …

Upper Body Warm-Up Series x 10 reps in each plane

and finish with …

Plank with Forward Reach x 10 reps
Plank with Lateral Reach x 10 reps
Plank with Forward Taps x 10 reps
Plank with Lateral Taps x 10 reps

A.
Take 5 minutes to draw out your footwork and do 10 jump and lands

Four sets of:
Drop to Split x 3 reps
Rest as needed

Every 90 seconds, for 15 minutes, complete (10 sets):
Behind the Neck Jerk x 1 @ 70-75%

Depending on preference, you can choose either split jerk or push jerk

And then . . .

Every 2 minutes, for 6 minutes, complete (3 sets):
Jerk Recovery

x 1.1 reps
*Focus on proper weight distribution and having good stability with the barbell overhead. Build over the course of the 3 sets to a heavy.

B.
Every 2 minutes, for 6 minutes (3 sets):
Stiff-Legged Deadlift x 8 reps @ 75% of 1-RM Clean

C.
35-49:
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 14-16 Cossack Squats (use a weight that allows you to do these unbroken)
Station 4 – 200 Meter Run

50-54:
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (255/155 lbs)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 14-16 Cossack Squats (use a weight that allows you to do these unbroken)
Station 4 – 200 Meter Run

55+:
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (225/135 lbs)
Station 2 – 12/8 Calories of Assault Bike or 200/150 Meters of Rowing
Station 3 – 14-16 Cossack Squats (use a weight that allows you to do these unbroken)
Station 4 – 200 Meter Run

Optional Gymnastics Session
Every minute, on the minute, for 2 minutes (2 sets) of:
Ring Swings x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Pop Swing x 5 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Ring Muscle-Up x max effort

If you don’t have a kipping ring muscle-up, then:
Every 15 seconds, for 4 minutes (16 sets) of complex:
Box Jump-Up to Full Support + Ring Muscle-Up Negative x 1 rep (slow and controlled descent)

Followed by. . .

For 2 minutes, perform one set of:
Prone Cuban Press (full range)

x 20 reps