April 5, 2016 – Masters Program

Dynamic Mobility and Activation
One set of:
Ankle Pulse x 15-20 pulses per side

and then . . .

Three sets of:
Deep Squat Progressions x 5 reps
Psoas Pulse x 45 seconds per side
Banded Walks x 10 reps fwd/back
Banded Walks

x 10 reps lateral

and then . . .

One set of:
Box Squat w/KB x 25-30 reps

A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 2 reps

Build over the course of the 6 sets to 90% of 1-RM

B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Mid-Thigh Clean + Clean

*Build over the course of the 6 sets

and then . . .

Every 2 minutes, for 10 minutes (5 sets), complete:
Clean x 1 rep

*Build over the course of the 5 sets

C.
For time:
15 Ground to Overhead
30 Handstand Push-Ups
10 Ground to Overhead
20 Handstand Push-Ups
5 Ground to Overhead
10 Handstand Push-Ups

40-49:
135/95 lbs

50-59:
105/75 lbs
Handstand Push-Ups to 2″ riser

60+:
95/65 lbs
Handstand Push-Ups to 4″ riser

*If shoulders are shot then do this instead:
For time:
15 Ground to Overhead
60 Double-Unders
10 Ground to Overhead
40 Double-Unders
5 Ground to Overhead
20 Double-Unders