February 1, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

Spend 5 minutes mashing your pecs.

Two sets of:
Side Lying External Rotation x 12 reps per side
Prone Extension

x 10 reps

and then …

Two sets of:
Waiters Carry x 25′ per side
Band Distracted Pec Stretch x 30 seconds per side
Deep Squat Progression x 3 reps
Push-Ups x 10 reps

A.
Strict Press:
*Sets 1-2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80%
*Sets 5-6 – 1 rep @ 85%
*Set 7-8 – 1 rep @ 90%

Rest 2 minutes between sets.

B.
Two-Three sets of:
Unweighted Bulgarian Splits Squats x 20 reps per side @ 10X1
Rest 60 seconds
Weighted Supinated Grip Pull-Ups x 2-4 reps
Rest 60 seconds

C.
Three rounds for time:
Row 500 meters
15 Burpee Box Jump-Overs
40 Air Squats

35-54: 24/20″
55+: 24/20″ Step-Ups Okay; 30 Air Squats

Note:
Work on your sprint start with this workout. Get your pace low within the first 10 strokes and then settle into your regular pace. Check out this article for more tips on rowing.
Imagine doing 3 sets of 5 on your burpee box jump-overs so you can tackle this with confidence. If you saw burpee box jump-overs written as three sets of 5 reps you’d think that was easy, right? Head into the workout with that mindset and see how that feels! Then keep the throttle on for your squats!

Ideally, have someone make a note of your times for each round and see where the drop off was, if there was one!

D.
Two Sets of:
Cable Tricep Pushdown x 12 reps
DB Lateral Raises x 12 reps

followed by…

Two Sets of:
DB French Press x 12 reps
DB Hammer Curl x 12 reps

Optional Skill Conditioning Session
35-49:
Three-Four sets for times of:
Row 300/250 Meters
50′ Handstand Walk
Rest 60 seconds
20/15 Calories Assault Bike
15 Kipping Handstand Push-Ups
Rest 2 minutes

50-54:
Three-Four sets for times of:
Row 300/250 Meters
25′ Handstand Walk
Rest 60 seconds
20/15 Calories Assault Bike
10 Kipping Handstand Push-Ups
Rest 2 minutes

55+:
Three-Four sets for times of:
Row 300/250 Meters
5 Kipping Handstand Push-Ups or Elevated Foot Handstand Push-Ups
Rest 60 seconds
20/15 Calories Assault Bike
15 Push Press (95/65 lbs)
Rest 2 minutes