November 13, 2019 – Masters Program

Please use this week as a deload week. The Open can stress your adrenals, more then you think, so please reduce the volume of training this week as we gear up for the new cycle on November 18th. The training is in a different format this week so feel free to adjust the program based on how your body feels!

Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 seconds Over/Under Barbell
30 seconds Prone PVC Pipe Pass Thrus
30 seconds Dive Bomber Push-Ups
30 seconds Inchworm Walk + Scap Push-Up + Press-Up
30 seconds Banded Lateral Walks (left)
30 seconds Banded Lateral Walks (right)

and finish with …

Two sets of:
Row 300 meters
PVC Pipe Press from Behind the Neck x 30 seconds
PVC Pipe Good Mornings x 30 seconds

Upper Body Gymnastic Strength
Four sets of:
Ring Pull-Ups x 3-7 reps @ 1112
Rest 15 seconds
Wall Slides x 3 reps (slow and controlled)
Rest 15 seconds

Upper Body Pressing
Build to a 3-RM Dumbbell Z-Press

followed by…

For time:
30 Dumbbell Z-Presses @ 85% of today’s 3-RM

Interval Conditioning
35-54:
Every 6 minutes, for 24 minutes (4 sets):
Run 400 Meters
15 KB Deadlifts (Heavy)
10 Ring Toes-to-Bar

55+:
Every 6 minutes, for 24 minutes (4 sets):
Run 400 Meters
15 KB Deadlifts (Heavy)
8 Ring Toes-to-Bar

Strength Accessory Work
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed

Additional Optional Assault Bike Session
Every minute, on the minute, for 30 minutes:
30 Seconds Assault Bike @ medium-hard
30 Seconds Assault Bike @ pedal only

Record total calories.