June 21, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Banded Pec Stretch x 45 seconds per side

and then …

Openers and Activation

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)

and finish with …

Two sets of:
Close Grip Push-Ups x 10 reps
Supine Hip Bridges with a band around the knees x 10 reps
Rest as needed

A.
Bench Press
Set 1 – 3 reps @ 85%
Set 2-3 – 2 reps @ 90%
Set 4 – 1 rep @ 95%
Set 5-6 – 8 reps @ 80%
Rest 2 minutes between sets

B.
Every minute, on the minute, for 9 minutes (3 sets):
Station 1 – Single-Leg Glute Bridge with foot on bench x 8-10 reps @ 2011 (Left Leg)
Station 2 – Single-Leg Glute Bridge with foot on bench x 8-10 reps @ 2011 (Right Leg)
Station 3 – DB Overhead Tricep Extension x 8 reps

C.
Two sets for times of:
Row 50 Calories
50 Wall Ball Shots
Rest 5 minutes

35-54: 20 lbs to 10′ target; 14 lbs to 9′ target
55+: 20/10 lbs to 9′ target

We are retesting this one so please go back to May 17 to note what your times were and set new goals for today.

D.
Three sets of:
Barbell Glute Bridge

x 5-6 reps
Rest 45 seconds
DB External Rotation x 6-8 reps per side @ 3111
Rest 45 seconds

Optional Row Session
Two sets of:
2,000 Meter Row
Rest 6 minutes