January 1, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

A.
Three sets of:
Tempo Bench Press x 6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Strict Pull-Ups x 6-8 reps
Rest 90 seconds

Followed by…

One set of:
Bench Press x Max reps @ today’s 6-rep working weight (no tempo)
Rest 90 seconds
Max Strict Pull-Ups

B.
Every 3 minutes, for 9 minutes (3 sets):
Stiff-Legged Deadlift to 2″ Deficit x 12 reps @ 20X1

These should be light and controlled – keep working on internal torque to activate the hamstrings. Stand on a 2″ platform (plates can work), and allow only a soft bend in your knees. If you lack the required mobility to do this drill, remove the deficit, or even elevate the weight, but the idea is to start the pull closer to the end range of your hamstring mobility. Grip the platform with your toes and think about creating some internal torque as you separate the barbell from the floor. Please keep a double-overhand grip for these, and use straps if your grip is your limiter.

C.
Three sets of:
Landmine Row x 8 reps @ 2111
Rest 30-45 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed

Optional Assault Bike Session

All Age Divisions
For time:
Assault Bike Calories x 100/80