December 28, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Squat Rocks x 45 seconds
Deep Squat Progressions x 5 reps

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
Plank Walk x 20 meters

A.
Five sets of:
High-Hang Snatch + Mid-Thigh Snatch @ 70-75%
Rest 2 minutes

Hold each position for 2 seconds and then pause for 2 seconds in the receiving position.

B.
For time:
Run 400 Meters/Row 500 Meters
40 Kettlebell Swings
40 Single Arm Thrusters
40 Kettlebell Swings
Run 400 Meters/Row 500 Meters

35-54: 50/35 lbs
55+: 35/20 lbs

C.
Three sets of:
Glute Ham Raises x 6-8 reps
Rest 45 seconds
Side Plank x 45 seconds per side
Rest 45 seconds
Reverse Hypers x 20 reps
Rest 2 minutes

Optional Gymnastics Session
One set of:
L-Hang Rope Pull-Ups from Floor x 10 reps (alternate hands)

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Rope Climb x 1 rep
*Utilize the Rope Climb Mount to get you a higher start on your rope climb.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Toes-To-Rope x 5 reps
Interval 2 – Rope Pull-Up Taps

x 4 reps (alternate hands)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 10 reps
Interval 2 – 2 sets of complex: Rope Climb Mount + Rope Pinch to Stand