August 30, 2016 – Masters Program

Dynamic Mobility & Activation
Partner Assisted Front Rack Stretch x 3-5 pulses per side

and then …

Three sets of:
Band Distracted Perfect Stretch x 45 seconds per side
Hawaiian Stretch x 6-8 reps per leg
Hip Circles

x 6 reps each direction per leg

and then …

One set of:
Banded Monster Walks x 15 reps

A.
Every 3 minutes, for 15 minutes, complete:
Front Squat x 2 reps @ 85-90%

B.
Every 2 minutes, for 6 minutes (3 sets):
Tall Clean x 2 reps
(pause in the receiving position for 2-3 seconds)

Build in weight, but focus on speed.

Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 50%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean High Pull + Clean @ 80%

C.
40-54:
Three sets of:
Assault Bike x 30 seconds (Max Calories)
Farmers Carry x 60 seconds (70/53 lbs)

…then

Two sets of
Assault Bike x 60 seconds (Max Calories)
Farmers Carry x 60 seconds (70/53 lbs)
rest 60 seconds

…then

One set of:
Assault Bike x 60 seconds (Max Calories)

*Looking for the sum of total Calories

55+:
Three sets of:
Assault Bike x 30 seconds (Max Calories)
Farmers Carry x 60 seconds (53/35 lbs)

…then

Two sets of
Assault Bike x 60 seconds (Max Calories)
Farmers Carry x 60 seconds (53/35 lbs)
rest 60 seconds

…then

One set of:
Assault Bike x 60 seconds (Max Calories)

*Looking for the sum of total calories – this is good for all you who need to learn how to be consistent over the course of a workload and not go out with a suicide sprint at the beginning to drop off towards the middle/end.

D.
Three sets of:
Single-Leg Hamstring Curls x 8 reps per leg
Rest 60 seconds
Single-Arm DB Rows x 6-8 reps per arm @ 1112
Rest 60 seconds