February 22, 2020 – Masters Program

Mobility, Activation and Warm-Up

5 minutes of low-intensity Assault Bike or Jogging @ 70%

and then …

Dynamic Range of Motion Series
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds

and then …

Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups

Finish with. . .

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

Deadlift Progressions

Every 2 minutes, for 10 minutes (5 sets) of:
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Gymnastics Based Conditioning
35-54:
Five rounds for time of:
10 Thrusters (95/65 lbs)
30 Double-Unders

At the 10:00 mark, complete:

For time:
20 Ring Muscle-Ups

Time cap: 20:00

55+:
Five rounds for time of:
10 Thrusters (65/45 lbs)
30 Double-Unders

At the 10:00 mark, complete:

For time:
15 Ring Muscle-Ups
(60+: 15 Ring-Dips)

Time cap: 20:00

If you do no have Ring Muscle-Ups then substitute with Ring-Dips or Stationary Dips.

Strength Accessory Work
Three sets of:
5 Chest-to-Bar Pull-Ups
100-Foot Plate Pinch Walk (35/25 lb.; 55+: 25/15 lbs)
20 GHD Hip Extensions
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 2 minutes