February 6, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
Hamstring Pulse with a Softball x 30 seconds per side
Foam Roll Lats x 30 seconds per side

and then …

Two sets of:
Thoracic Rotation x 5 per side
Hamstring Curl with Foam Roller x 8-10 reps

and then …

Move thru the below rounds for 4 minutes:
KB Deadlifts x 10 reps
Farmers Carry x 25′

*Use a medium weight

A.
Three sets of:
Speed Deadlift x 3 reps @ 65%
Rest 60 seconds

and then …

Three sets of:
Deadlift x 3 reps @ 80%
Rest 2-3 minutes

B.
35-49:
For time:
60 Bar Facing Burpees
50 Deadlifts (245/175 lbs)
40 Calorie Row
30 Wall Ball Shots (30/20 lbs to 10′ target)

50-54:
For time:
60 Bar Facing Burpees
50 Deadlifts (225/155 lbs)
40 Calorie Row
30 Wall Ball Shots (30/20 lbs to 9′ target)

55+:
For time:
60 Bar Facing Burpees
50 Deadlifts (185/125 lbs)
40 Calorie Row
30 Wall Ball Shots (20/14 lbs to 10/9′ target)

Note:
We’ve been accumulating deadlift volume the past few weeks so be confident attacking this workout. The burpees are just there to jack up your heartrate so know you’ll be breathing hard when you get to your deadlifts so just take a breathe to compose yourself, then get to work.

If the deadlift weight is too heavy then please scale the load!

C.
Three sets of:
Banded Glute Bridges x 25 reps (fast)
Rest 45 seconds
*Strict Chest-to-Bar Pull-Ups x 3-5 reps
Rest 45 seconds

*If you are unable to get your chest to the bar then please use a band so you can work on getting that scap retraction.

Optional Gymnastics Session
One set of:
Arch Under Bar Jump to Support x 8 reps

Rest 60 seconds, then. . .

Option 1 – (If you do not yet have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing

+ Air Chair Swing x 1 rep

Rest 60 seconds, then. . .

Every minute, on the minute, for 6 minutes (6 sets) of:
Bar Muscle-Up x 1 rep (or Bar Muscle-Up Attempt)

Option 2 – (If you have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Target Reach Swing + Air Chair Swing x 1 rep
Interval 2 – Bar Muscle-Up x 1 rep

Rest 60 seconds, then. . .

Every 45 seconds, for 6 minutes (8 sets) of:
Bar Muscle-Up x 1-2 reps

55+:
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support x 6-8 reps
*Use a bar/box height that will make this as challenging as possible while still finishing the reps.
Interval 2 – Kipping Knees-To-Chest x 10-15 reps

Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of:
Target Reach Swing x 3 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Banded Bar Muscle-Up Stomps x 10 reps
Interval 2 – Muscle-Up Bar Pulls x 6 reps