August 7, 2020 – Masters Program

Mobility & Activation
T-Spine Opener per Julien

and then …

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang

x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

and then …

Two sets of:
250 Meter Row
Banded Glute Bridges x 10 reps
Bench Press (barbell only) x 10 reps

Bench Press
Three sets of:
Tempo Bench Press x 5 reps @ 5050
(use either a barbell or dumbbells)
Rest 2 minutes

Strength Accessory Work
Three sets of:
Dumbbell Z-Press x 12 reps @ 2111
Rest 30 seconds
Strict Pull-Ups x 5-6 reps (add weight if you can)
Rest 30 seconds

Push-Ups + KB Swings
Three rounds of:
15 Tempo Push-Ups @ 1111
20 Russian Kettlebell Swings

Max Reps Conditioning
Five sets for max reps of:
60 seconds of Assault Bike, Ski Erg or Row
immediately followed by…
60 seconds of Dumbbell Devil’s Presses
Rest 4 minutes

35-54:

50/35 lbs
55+: 35/20 lbs

This is about INTENSITY! Give the work intervals your full effort, then work to slow your heart rate between sets.

Additional Optional Aerobic Based Conditioning
Eight sets for times of:
20/15 Calorie Assault Bike
Rest 30 seconds
20/15 Calorie Row
Rest 30 seconds
20/15 Calories Ski-Erg or Burpees
Rest 2 minutes