February 20, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Banded Tricep Stretch x 45 seconds per side
Banded Hamstring Floss x 45 seconds per side

and then …

Hip Bridges x 10 reps
Scap Push-Ups x 10 reps
Push-Ups x 10 reps

and then …

Two sets of:
Plank with Forward Taps
Plank with Lateral Taps

Hamstring Curls with Foam Roller x 10 reps

A.
Every minute, on the minute, for 10 minutes, complete:
Minute 1 – Dumbbell Bench Press x 4-5 reps
Minute 2 – Deadlift x 3-5 reps @ 60-70% of 1-RM

B.
For Time:
1-2-3-4-5-6-7-8-9-10
Dumbbell Squats
Burpees over the Dumbbells

35-54: 50/35 lbs
55+:

35/20 lbs

Time Cap: 7 minutes

Short and spicy today! You’ll recognize this format from 18.2 except today you get to jump over your dumbbells. Place the dumbbells together and perform a lateral jump over the dumbbells. Please be disciplined and stop if you hit the 7:00 mark.

**If your legs are tired then you can do dumbbell push-presses instead of dumbbell squats**

C.
Three sets of:
Banded Lat Pull-Downs x 8-10 reps
Rest as needed
Band Pull Aparts x 15 reps
Rest as needed
Prone Plank Hold x 60 seconds
Rest as needed

Optional Gymnastics Session
One set of:
Ring Swings (small) x 8 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifters on Low Rings x 6-8 reps
Interval 2 – Supine Ring Swings

x 6 reps

and then …

Option 1 –
Against a 60 second clock, complete:
60 Yard Shuttle Sprint (5 yards, 10 yards, 15 yards)
Max Ring Muscle-Ups
Rest 60 seconds; Repeat for three sets.
**You should have around 15-20 seconds to complete your muscle-ups**

Option 2 –
Against a 60 second clock, complete:
60 Yard Shuttle Sprint (5 yards, 10 yards, 15 yards)
Max Ring-Dips
Rest 60 seconds; Repeat for three sets.
**You should have around 15-20 seconds to complete your ring-dips**

Please be smart with this session. If your hands feel tender or like they may rip then be smart with this – we don’t want any torn hands heading into the Open. Same goes for your shoulders – if they are feeling smoked then you’d be better off limiting the volume.