December 21, 2019 – Masters Program

Mobility, Activation and Warm-Up

Banded Perfect Stretch x 60 seconds per side
Leg Reach x 10 reps

and then …

Banded Good Mornings x 15 reps
Rockettes x 10 reps
Forward Leg Swings x 10 reps each leg (hold onto a rack while performing your leg swings)
Lateral Leg Swings x 10 reps each leg
Reach Thrus x 5 reps

and then …

Two sets of:
Russian KB Swings x 15 reps
KB Deadlifts x 15 reps
Goblet Squats x 15 reps

Back Squat Progressions
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ your 5-RM Back Squat weight

35-54:
For time:
10 Bar Muscle-Ups
15 Overhead Squats (135/95 lbs)
20 Bar Facing Burpees
15 Overhead Squats (135/95 lbs)
10 Bar Muscle-Ups

*Time Cap: 12:00

at the 15:00 mark, complete:

Three rounds for time of:
15 Deadlifts (225/155 lbs)
400 Meter Run

55+:
For time:
12 Chest-to-Bar Pull-Ups
15 Overhead Squats (95/65 lbs)
20 Bar Facing Burpees
15 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

*Time Cap: 12:00

at the 15:00 mark, complete:

Three rounds for time of:
15 Deadlifts (185/125 lbs)
400 Meter Run

Grip Strength Accessory Work
Two sets of:
100-Foot Yoke Carry
Rest 2-3 minutes
100-Foot Farmers Carry
Rest 2-3 minutes