February 8, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
PVC Pipe Pass Thrus x 15 reps

CrossOver Symmetry
Rows x 10 reps
Reverse Flys x 10 reps
Pull-Downs x 10 reps
90/90 Drill x 10 reps
Victory x 10 reps

Two-Three sets of:
Inchworm Walks + Scap Push-Up + Press-Up x 3 reps
Dive Bomber Push-Ups x 5 reps
Hand Plank Shoulder Circles x 10 reps per direction

and then …

Hand Plank Lateral Walks x 15′ each direction

A.
Six sets of:
Strict Press x 2-3 reps @ 80-85%
Rest 2 minutes

B.
Three sets of:
DB Front Rack Bulgarian Splits Squats x 10 reps per side
Rest 60 seconds
Weighted Pronated Grip Pull-Ups x 2-4 reps
Rest 60 seconds

C.
35-54:
Complete as many rounds and reps as possible in 10 minutes of:
3 Bar Muscle-Ups
6 Burpees over the Barbell
25 ft. Overhead Walking Lunge (95/65 lbs)

55+:
Complete as many rounds and reps as possible in 10 minutes of:
3 Chest-to-Bar Pull-Ups
6 Burpees over the Barbell
25 ft. Overhead Walking Lunge (65/45 lbs)

Note:

This is a combination of 16.1 and 16.3! Please be as efficient as possible with your bar muscle-ups because you’ll need your shoulders for your overhead walking lunges!
Be paced with your burpees over the barbell so that you can manage your breathe.
If possible, have someone make a note of your splits so you can assess where your drop off was.

Bar Muscle-Up Progressions
Jumping Bar Muscle-Ups
6 Chin-Over-The-Bar Pull-Ups

D.
Two Sets of:
DB Tate Press x 8 reps
Skull Crushers x 8 reps

followed by…

Two Sets of:
Chest Supported Rows x 8 reps
Single Arm Tricep Pushdown x 8 reps (use a light band)
Barbell Curls x 8 reps

Optional Conditioning Session
Complete rounds and reps in 20 minutes at approximately 80-85% effort:
20/15 Calories of Concept 2 Bike Erg or Row
15 Dumbbell Box Step-Overs
10 Devils Press

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