January 16, 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.
Eight Sets of:
Speed Deadlift x 3 reps @ 70%
Rest 90 seconds

and then …

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

B.
35-49:
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 155/135 lbs Deadlift x 5 reps + Burpees over the Barbell x 5 reps
Minute 2 – Chest-to-Bar Pull-Ups x 10 reps
Minute 3 – Row x 12/10 calories

50-54:
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 135/95 lbs Deadlift x 5 reps + Burpees over the Barbell x 5 reps
Minute 2 – Chest-to-Bar Pull-Ups x 8 reps
Minute 3 – Row x 10/8 calories

55+:
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 115/75 lbs Deadlift x 5 reps + Burpees over the Barbell x 5 reps
Minute 2 – Chin-Over-The-Bar Pull-Ups x 8 reps
Minute 3 – Row x 9/7 calories

Note:
Please adjust the load and/or volume if you think you’ll bleed over into the next minute. You should have at least 10 seconds of rest at all stations for the first 4 sets. You may also add reps to this or increase the weight if you feel like this will provide you with too much rest. Please post your times to the comments and any modifications/adjustments you may have made!

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 Skills Session
One set of:
Strict Muscle-Up Negatives x 3 reps (slow and controlled)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up to Catch Position x 2 reps
55+: Squatted Muscle-Up Transition x 3 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Large Ring Swings x 5 reps

Followed by. . .

Every 15 seconds, for 2 minutes (4 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing

Interval 2 – Cast Swing + Pop Swing

Rest 60 seconds, then. . .

Option 1 –
Every 20 seconds, for 4 minutes (12 sets) of:
Ring Muscle-Up x 1-2 reps

Option 2 –
Every 20 seconds, for 4 minutes (12 sets) of:
Ring Dips x 1-5 reps