January 30, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Band Distracted Hamstring Floss

x 15 reps per side
Forward Legs Swing x 10 reps per leg
Lateral Leg Swings x 10 reps per leg

and then …

Two sets of:
Banded Hip Bridges x 10 reps (place a slingshot above your knees and perform your hip bridges)
Banded Fire Hydrants x 10 reps per side

and then …

KB Complex
Around the World x 10 reps each direction
Right Arm KB Swing x 10 reps
Right Arm Push Press x 10 reps
Left Arm KB Swings x 10 reps
Left Arm Push Press x 10 reps
KB Swings x 20 reps

A.
Five sets of:
Speed Deadlift x 3 reps @ 75%
Rest 60 seconds

and then …

Deadlift
Set 1 – 80% x 2 reps
Set 2 – 85% x 2 reps
Set 3 – 90% x 1 rep
Rest 2-3 minutes

B.
35-49:
Every minute, on the minute, for 30 minutes (10 sets):
Minute 1 – 6 Pull-Ups + 6 Wall Ball Shots (30/20 lbs to 9′ target)
Minute 2 – 30 Double-Unders + 6 Toes-to-Bar
Minute 3 – 12/10 Assault Bike Calories

50-54:

Every minute, on the minute, for 30 minutes (10 sets):
Minute 1 – 6 Pull-Ups + 5 Wall Ball Shots (30/20 lbs to 9′ target)
Minute 2 – 20 Double-Unders + 6 Toes-to-Bar
Minute 3 – 10/8 Assault Bike Calories

55+:
Every minute, on the minute, for 30 minutes (10 sets):
Minute 1 – 6 Pull-Ups + 5 Wall Ball Shots (20lbs to 10′ target/14 lbs to 9′ target)
Minute 2 – 20 Double-Unders + 6 Toes-to-Bar
Minute 3 – 10/8 Assault Bike Calories

Note:
Please adjust the load and/or volume to this emom. If you’ll have too much rest time then please add to the reps, or, if you feel like you may be bleeding over on a certain set then reduce the volume and/or load. The last 3 sets of this emom should be a challenge.

C.
Three sets of:
Posted Single Leg Deadlifts x 8-10 reps @ 3011
Rest 45 seconds
Band Pull-Aparts x 15 reps (focus on pulling the shoulders back and down)
Rest 45 seconds

Optional Gymnastics Program
Every 10 seconds, for 30 seconds (3 sets) of:
Cast Swing x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of complex:
Cast Swing x 1 rep + Shove Pop Swing x 1 rep

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Ring Muscle-Up x 1-3 reps (focus on perfect reps)

Followed by. . .

One set of each:
Prone Cuban Press (full range of motion) x 10 reps

55+:
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 10 reps
60+: Full Support Hold on Low Rings x 40 seconds effort
*Accumulate as much time as possible during the 40 seconds effort
Interval 2 – Ring Swings x 10 reps
*Keep swings small, yet push and pull the rings to keep them as far from your feet as possible. Arms should remain behind the ears throughout the reps.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Snap Pulls x 15 reps
Interval 2 – Rowing Transition Lifter on Low Rings x 6-8 reps