January 11, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes mashing your pecs.

Two sets of:
Side Lying External Rotation x 12 reps per side
Prone Extension x 10 reps

and then …

Two sets of:
Waiters Carry x 25′ per side
Band Distracted Pec Stretch x 30 seconds per side
Deep Squat Progression x 3 reps
Push-Ups x 10 reps

A.
Five sets of:
Strict Press x 3-4 reps @ 2111
Rest 2 minutes

Buld over the course of the five sets while adhering to the tempo.

B.
Four sets of:
Front Rack Alternating Reverse Lunges x 16-20 reps @ 2011
Rest 45 seconds
Ab-Wheel Roll-Outs x 10-12 reps
Rest 90 seconds

C.
35-49:
For time:
4-3-2-1
Rope Climbs
Squat Cleans (225/145 lbs)

50-54:
For time:
4-3-2-1
Rope Climbs
Squat Cleans (185/115 lbs)

55+:
For time:
4-3-2-1
Rope Climbs
Squat Cleans (135/95 lbs)

Note:
Here are a few ways to maximize your rope climbs:
1 – BIG JUMP – Jump to the rope with long arms
2 – SECURE YOUR FEET – When you jump onto the rope, soundly secure your feet so that there is no issue of slipping on the rope as you climb
3 – KNEES TO CHEST – Pull your knees as high as possible, clamp down, then stand up as you walk your hands up the rope

Check out this blog to read more about efficient rope climbing.

The cleans are meant to be on the heavy side. View each rep like you’re approaching a 1-rm to make sure hit make all your attempts.

D.
Two Sets of:
Banded Pistons x 15 reps per arm
DB Lateral Raises x 12 reps

followed by…

Two Sets of:
DB French Press x 12 reps
DB Hammer Curl x 12 reps

Optional Conditioning Session
35-54:
Against a 3 minute running clock, complete:
Row 500 meters
Max Handstand Push-Ups
Rest 3 minutes; repeat for four sets

55+:
Against a 3 minute running clock, complete:
Row 500 meters
Max Push-Press (95/65 lbs)
Rest 3 minutes; repeat for four sets

Note:
If you are doing your handstand push-ups and your neck feels discomfort then please cease from doing them and transition to push-ups. Play around with different types of kips for your handstand push-ups. Record your total reps for all four sets.