May 7, 2019 – Masters Program

***Transition Week – This week will look a bit different than a typical week. It’s an opportunity for you to reset after the Masters Qualifier and have some good rest & recovery. A new cycle will begin after this transition week, and I want you all to be ready. If you ended up doing the Qualifier workouts over the weekend, including Sunday, then take today off as a full rest day. There will be no additional sessions this week.***

Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds

and then …

CrossOver Symmetry
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flies x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill

x 10 reps (medium to heavy band)

*Please ensure the upper traps are not taking over during the drills above – if you have shoulder issues then please incorporate CrossOver Symmetry 3-4 times a week. You can use a small band for these drills if you don’t have the CrossOver Symmetry set up.*

Two sets of:
Run 400 Meters
Forward/Backward Arm Swings x 10 reps in each direction
Scap Push-Ups x 5 reps
Push-Ups x 10 reps
Strict Pull-Ups x 5-6 reps

A.
Take 10-15 minutes to build to a heavy 2-RM Bench Press

(same thing here – heavy is based on how you are feeling today – not on what you think your max load should be)

B.
ALL AGE DIVISIONS

Every 6 minutes, for 30 minutes, complete:
Assault Bike x 40/30 calories

Work to be consistent across all 5 sets.

C.
Three sets of:
Ab-Wheel Roll-Outs x 12-15 reps
Rest 60 seconds
Bent Over DB Rows x 8-10 reps
Rest 60 seconds
Ring Hamstring Curls x 10 reps
Rest 60 seconds