November 16, 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:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk

(Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
20 seconds of Hollow Body/Superman Swings
20 seconds of Scap Pull-Ups
Rest 60 seconds

Back Squat Progressions

Tempo Back Squat @ 31X1
*Set 1 – 4 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 4 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 2 reps @ 85-90%
*Set 7 – 6 reps @ 70-75%
Rest 2 minutes between sets

Horizontal Pressing Progressions
Four sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Kettlebell Rows x 6 reps each arm @ 21X0
Rest 90 seconds

“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans
6 Push-Ups
9 Air Squats

35-54: 135/95 lbs
55+: 95/65 lbs

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.