January 23, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

Laying IT Band Stretch x 2 minutes per side

Take 5 minutes and roll out your bare feet with a lacrosse ball.

Two sets of:
Rockettes x 10 reps
Leg Reach x 3 reps
Supine Single Leg Hip Bridges x 5 reps per leg

and then …

Two sets of:
Barbell Good Mornings x 10 reps
Strict Pull-Ups x 5 reps

A.
Six Sets of:
Speed Deadlift x 3 reps @ 73%
Rest 90 seconds

and then …

Two sets of:
Deadlift x 2 reps @ 85%
Rest 2-3 minutes

B.
35-49:
Every minute, on the minute, for 30 minutes (10 sets):
Minute 1 – 185/155 lbs Deadlift x 5 reps + Burpees over the Barbell x 5 reps
Minute 2 – Chest-to-Bar Pull-Ups x 10 reps
Minute 3 – Row x 12/10 calories

50-54:
Every minute, on the minute, for 30 minutes (10 sets):
Minute 1 – 155/135 lbs Deadlift x 5 reps + Burpees over the Barbell x 5 reps
Minute 2 – Chest-to-Bar Pull-Ups x 8 reps
Minute 3 – Row x 10/8 calories

55+:
Every minute, on the minute, for 30 minutes (10 sets):
Minute 1 – 135/95 lbs Deadlift x 5 reps + Burpees over the Barbell x 5 reps
Minute 2 – Chin-Over-The-Bar Pull-Ups x 8 reps
Minute 3 – Row x 9/7 calories

Note:
Yes, this should look familiar! This is the same workout you all crushed last week except you now are doing 3 more sets! You know how this workout feels so use today as an opportunity to ‘own’ each round. Be smooth and efficient with each round and be present for all 30 minutes. Staying mentally engaged in a workout can be so powerful with how you control your breathe as well as remaining optimistic.

C.
Two-Three sets of:
Ring Hamstring Curls x 15 reps
Rest 45 seconds
Bent Over DB Rows x 15 reps
Rest 45 seconds

Optional Gymnastics Session
If you are not aware of the value of knee height during a bar muscle-up, please watch this VIDEO.

35-54:
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Arch Under Bar Jump to Support x 6-8 reps
Interval 2 – Swinging Knees-To-Bar x 3 reps

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Bar Muscle-Up x 2 reps OR Banded Bar Muscle-Up Stomps

x 4 reps
Interval 2 – Air Chair Swing x 2 reps

Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of the complex:
Toes-To-Bar x 2 reps + Bar Muscle-Up x 2 reps

55+:
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump to Full Support on Bar x 5 reps
Interval 2 – Knees-Up Option x 10 reps @ 1011

Followed by …

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Overhead Plate Lift (25#/15#) x 10-12 reps
Interval 2 – Kipping Knees-To-Chest x 10 reps