August 23, 2017 – Masters Program 4.0

Dynamic Mobility & Activation
Banded Scarecrow

Straddle & Pike Stretch

followed by…

Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Two sets of:
Hollow Body Swings x 10 reps
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps

A.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps

followed by …

Every minute, on the minute, for 15 minutes:
Minute 1: Cast Swings x 5-6 reps
Minute 2: Pop Swing x 5-6 reps
Minute 3: Muscle-Up x 1-2 reps (60+ Female: 1-2 Strict Ring Pull-Ups)

followed by …

One set of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps

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

Here is a video

of two versions of banded deadlift, as well as instructions on how to measure band tension at lockout.

C.
Every 5 minutes, for 25 minutes, complete (5 sets):
Run 400 Meters
Ground-to-Overhead x 10 reps
Toes-to-Bar x 10 reps

35-54: 135/95 lbs
55+: 115/75 lbs

D.
Three sets of:
Hip Extensions x 20 reps @ 1111
Rest 45 seconds
Single Leg Banded Hip Bridges x 10 reps per side
Rest 45 seconds

and then . . .

Two sets for max weight of:
120-Foot Farmer’s Carry
(turn at the 60-foot mark without dropping)
Rest 2-3 minutes

Two sets for max time of:
Farmer’s Hold
Rest 2-3 minutes

Reduce the weight you used for the 120-foot carry by 10%, then pick it up and hold for as long as possible – goal would be 60 seconds or more.