January 25, 2020 – Masters Program

Mobility, Activation and Warm-Up
Banded Hamstring Pulse

x 30 seconds per side
Bird Dogs x 10 reps per side

Followed by …

Two sets of:
Sumo Kettlebell Deadlift x 10 reps
Leg Reach x 10 reps
Hand Plank Cross Knees to Elbows x 30 seconds

Followed by …

Four sets (alternate sides to complete 2 sets of each):
Kettlebell Windmill x 5
Bottoms Up Kettlebell Carry x 40 yards

Deadlift Progressions
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%

followed by …

Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%

Reset the barbell every time on the floor…do
not perform these touch and go.

Overhead Progressions
Three sets of:
Push-Press x 3-5 reps
Rest as needed

Please work on cycling the barbell but keeping the push-press movement standard.

Conditioning
35-54:
Three rounds for time of:
25/20 Calories of Assault Bike
75 Double-Unders
20 Alternating Dumbbell Snatches (50/35 lbs)

55+:
Three rounds for time of:
20/15 Calories of Assault Bike
50 Double-Unders
20 Alternating Dumbbell Snatches (35/20 lbs)

Accessory Work
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Floor Slides

x 15 reps
Rest as needed