May 24, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
Twisted Cross Pec Stretch x 30 seconds per side
Pec Smash x 30 seconds per side

and then …

Two sets of:
Plank Shoulder Taps x 30 seconds
Floor Slides

x 5 reps (slow and controlled)

and then ….

Three sets of:
Bear Crawl x 15 seconds forward
Bear Crawl x 15 seconds backward
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)

A.
Five sets of:
70% Bench Press x 3 reps @ 20X1
Rest 30-45 seconds

Be diligent with your rest

B.
Every minute, on the minute, for 9 minutes (3 sets):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – DB Floor Press x 8 reps

C.
35-54:
Two sets for times of:
Run 800 Meters
20 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)
30 Pull-Ups
Rest 5 minutes

55+:
Two sets for times of:
Run 800 Meters
20 Wall Ball Shots (20 lbs to 9′ target; 10 lbs to 9′ target)
25 Pull-Ups
Rest 5 minutes

Push on your run and get to your wall ball shots fast. You should be able to regulate your breathing during your WB shots so you can push on your pull-ups. Your goal should be to give 100% intensity to both sets since you have a long rest.

D.
Three sets of:
Banded Glute Bridge x 15-20 reps (fast)
Rest 45 seconds
Powell Raises x 6-8 reps per side @ 3111
Rest 45 seconds

Additional Row Session
Ten sets of:
250 Meter Row
Rest 60 seconds