January 25, 2019 – 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.
Strict Press:
*Sets 1-2 – 3 reps @ 70%
*Sets 3-4 – 3 reps @ 75%
*Sets 5-6 – 2 rep @ 80%
*Set 7-8 – 1 rep @ 85%

Rest 2 minutes between sets.

B.
Three sets of:
DB Box Step Ups x 16-20 reps
Rest 60 seconds
Weighted Strict Pronated Grip Pull-Ups x 6-8 reps
55+: 4-6 reps
Rest 60 seconds

C.
All Age Divisions
21-15-9
Row for Calories
Ski Erg*
Assault Bike

*If you don’t have a Ski Erg then please sub with a run:
400 Meter Run
200 Meter Run
100 Meter Run

Note:
HELLO LUNGS!! I’d like to see you all push the pace here. Get that copper taste in your mouth and push! Your conditioning is exceptional so trust that you can attack this and, even breathing heavy, can keep a high power output!

D.
Two Sets of:
Pronated Grip Barbell Rows x 15 reps
Banded Tricep Pulldown x 15 reps (use a light band)

followed by…

Two Sets of:
Decline Bench Tricep Ext x 15 reps
DB Bicep Curl x 15 Reps

Optional Conditioning Session
35-54:
Against a 3 minute clock, complete:
Double-Unders x 75 reps
50/35 lbs DB Thrusters x 10 reps
Bar Muscle-Ups x Max Reps
Rest 3 minutes; repeat for four sets.

55+:
Against a 3 minute clock, complete:
Double-Unders x 50 reps
35/20 lbs DB Thrusters x 10 reps
Chin-Over-The-Bar Pull-Ups x Max Reps (may also sub jumping bar muscle-ups)
Rest 3 minutes; repeat for four sets.

Note:
Practice a few DB thrusters before the workout because it takes a little practice to nail the timing. Keep the DBs tight and close to you as you press overhead to help stabilize them. Try consciously breathe every rep on your thrusters and, of course, goal is to be unbroken on those thrusters!