February 28, 2017 – Masters Program

Dynamic Mobility & Activation
Two sets of:
T-Spine Pulse on bench x 10 pulses
Psoas Pulse x 8-10 pulses per side
Deep Squat Progression x 5 reps

One set of:
Front Rack Mobility x 60 seconds per side

A.
Every 60 seconds, for 3 minutes, complete:
Muscle Clean x 2 reps (work on fast elbows)

and then …

Every 2 minutes, for 12 minutes, complete:
Clean from Mid-Thigh Off Blocks + Front Squat

Build over the course of the 6 sets

Every 2 minutes, for 6 minutes, complete:
Clean Pulls x 1.1.1 @ 90-95%

B.
Every 5 minutes, for 20 minutes, complete:
Row 500 Meters
Double-Unders x 30 reps
Wall Ball Shots x 10 reps

40-54: 20 lbs to 10′ target; 14 lbs to 10′ target
55+: 20 lbs to 9′ target; 10 lbs to 9′ target

C.
Three sets of:
Glute Ham Raises x 6 reps
Rest 60 seconds
Ab Wheel Roll-Outs x 10 reps
Rest 60 seconds
Banded Hip Bridges x 25 reps
Rest 60 seconds

Optional Session (Best performed 3-4 hours after the first session)
A.
Back Squat:
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 4 reps @ 80%
Rest 2 minutes

B.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used.