August 27, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Band Distracted Perfect Stretch x 60 seconds per side
Wrist Stretch x 30 seconds per side
Deep Squat Progressions x 5 reps

and then …

Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side

Straight into …

Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction

and then …

Three rounds of:
Assault Bike x 10 calories
Goblet Squats x 10 reps
V-Ups x 10 reps

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps @ 2311

*Sets 1-2 @ 70% of 1-RM Front Squat
*Sets 3-4 @ 75% of 1-RM Front Squat
*Sets 5-6 @ 80% of 1-RM Front Squat

B.
Every minute, on the minute, for 4 minutes:
Tall Clean x 2 reps
*This is meant to be a drill so keep this light and focus on good footwork

and then …

Every 2:30, for 15 minutes (6 sets):
High Hang Clean

+ Hang Clean @ 70-75%

and then …

Three sets of:
Clean Deadlift on a Riser x 2 reps @ 90%

Please focus on positioning. Here are a few things I am looking for:
*Shoulders pinned together
*Pause for 2 seconds at the hang position
*Patience from mid-thigh to high-hang

C.
Four rounds for time of:
Prowler Push x 50′
Strict Pull-Ups x 10/8 reps
Burpees to the Pull-Up Bar x 15 reps

35-49:
Prowler: 90/60 lbs added to the prowler
50-54:
Prowler: 70/50 lbs added to the prowler
55+:
Prowler: 50/30 lbs added to the prowler

Notes:
The Prowler Push should be fast. I want that to be fast so you can move right into your strict pull-ups. You may slow down on the prowler during that 3rd and 4th round but in no way should you be stopping on the push.

D.
Two-Three sets of:
DB Tate Press x 10-15 reps @ 2111
Rest 30 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 30 seconds
Kneeling Paloff Press x 15 reps per side
Rest 30 seconds