December 26, 2017 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Start the clock and:
Spend 5 minutes rolling out your IT Bands, Glutes and Hamstrings

At the 5:00 mark:
Front Rack Assisted Stretch x 3 pulses per side

At the 10:00 mark:
Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest)

A.
Every two minutes, for 12 minutes, complete:
Mid-Thigh Clean + Front Squat + Clean

B.
35-54:
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
20/15 Calories of Assault Bike

55+:
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
15/10 Calories of Assault Bike

C.
Three sets of:
Single-Arm DB Rows x 8-10 reps @ 2111
Rest as needed
Reverse Snow Angels

x 15-20 reps
Rest as needed

Optional Session

(Best performed 3-4 hours between sessions)
Two sets of:
Sloth Press x 10 reps
Rest 2 minutes

Form is everything. The point here is to keep tension throughout the body. Pressing is internal torque, so engage the lats and pecs as hard as possible and you can NOT shrug during this movement at any time. Shoulders should be down, lats and pecs engaged.

Three rounds of:
Sled Drag: Max weight x 50 meters
DO NOT PACE this. I want you to go as heavy and fast as you can. Keep the weight on the ball of your feet and move FAST
Straight into…

Max reps unbroken Wall-Balls
Rest 60 seconds

Three sets for max weight:
Harness Bear-Crawl Sled Sprints x 50 meters
Rest 60 seconds

Every minute, on the minute, for 5 minutes:
Side-Delt Raises & Biceps Curls x 5 reps

Side-Delt raises
Go heavy, 5 reps should be the max you can do. Make sure you stay in External Torque.

Biceps Curls
You can use a barbell, in which case you want a wide grip, or dumbbells. I like kettlebells. Just make sure you crank in ET. If your wrists bend it is absolutely normal. Use your lumbar spine as well (within reason).