September 17, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Band Distracted Hip Flexor Stretch

x 60 seconds per side
Butterfly Pulse x 30 seconds

and then …

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

and then …

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction

A.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4 reps @ 70-75% of 1-RM Front Squat

B.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Clean x 2 reps
*Focus on getting the elbows down and around the barbelll

and then …

Every 2:00, for 16 minutes (8 sets):
Mid-Patella Clean off Blocks x 1 rep
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
*Sets 7-8 @ 85%

and then …

Two sets of:
Clean Pulls x 3 reps @ 90-95%

Please focus on positioning. Here are a few things I am looking for:
*Acceleration of speed on the bar. It should reach max speed when the bar gets to your hips
*Weight moves from mid-foot to heels
*Fast elbows

C.
35-49:
Five rounds for time of:
Row 500 Meters
20/14 lbs Med Ball GHD Sit-Ups x 10 reps

50-54:

Five rounds for time of:
Row 500 Meters
Toes-to-Bar x 15 reps

55+:
Five rounds for time of:
Row 500 Meters
Toes-to-Bar x 10 reps

Notes:
If doing the GHD version of this workout, then females please go to a 6″” riser. Focus on driving the legs down and being explosive with them as you pull yourself up for your GHD sit-up. For those doing toes-to-bar, check out this article to practice different variations of the toes-to-bar kip.

D.
Two-Three sets of:
Skull Crushers x 10-15 reps @ 2111
Rest 30 seconds
Standing Paloff Press x 15 reps per side
Rest 30 seconds