August 12, 2015 – Masters Off-Season

Workout of the Day
Dynamic Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Banded Hamstring Floss x 12-15 reps per side
Minute 2 – Bird Dogs x 10 reps per side
Minute 3 – Hamstring Curls with feet in rings x 10 reps

and then . . .

One set of:
Cat/Cows x 10 reps

A.
40-54
Three sets of:
Handstand Wall Runs x 20 reps
Rest 30 seconds
Strict Ring to Sternum Pull-Ups x 5-7 reps
Rest 30 seconds
Stationary Dips x 12-15 reps
Rest 30 seconds

55+
Three sets of:
Handstand Hold x 45 seconds
Rest 30 seconds
Strict Ring Pull-Ups x 5-7 reps
Rest 30 seconds
Stationary Dips x 8-10 reps
Rest 30 seconds

B.
Every 45 Seconds for 7:30 Minutes (10 sets)
Banded Deadlift x 2 reps @ 40% of 1-RM Deadlift on the Barbell + 25-30% Band Tension of 1-RM Deadlift at Lockout

Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes.

Watch this video to ensure your mechanics and loading are correct.

C.
Every 4 minutes, for 24 minutes (8 sets), complete:
95/65 lbs Push Press x 10 reps
95/65 lbs Front Squat x 15 reps
20″/24″ Box Jump Overs x 20 reps
Double Unders x 25 reps

55+
Every 4 minutes, for 24 minutes (8 sets), complete:
75/55 lbs Push Press x 10 reps
75/55 lbs Front Squat x 15 reps
20″/24″ Box Jump Overs/Step Overs x 20 reps
Double Unders x 25 reps

D.
Three sets of:
Dumbbell Roll Back Extensions x 10 reps @ 2111
Rest 60 seconds
Heavy Farmers Carry x 60 seconds
Rest 60 seconds
Seated Dumbbell Press x 8-10 reps @ 2011
Rest 60 seconds