January 18, 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.
Strict Press:
*Sets 1-2 – 5 reps @ 60-65%
*Sets 3-4 – 4 reps @ 65-70%
*Sets 5-6 – 3 reps @ 70-75%
*Set 7-8 – 2 rep @ 75-80%

Rest 2 minutes between sets.

B.
Three sets of:
DB Box Step Ups x 16-20 reps
Rest 60 seconds
Bar Muscle-Up x 2-3 reps (for practice)*
55+: Chest-to-Bar Pull-Ups x 3-5 reps
Rest 60 seconds

*Jumping Bar Muscle-Ups if you don’t have Bar Muscle-Ups

C.
For time:
Assault Bike x 30 calories
Ground to Overhead x 15 reps
Assault Bike x 25 calories
Ground to Overhead x 10 reps
Assault Bike x 20 calories
Ground to Overhead x 5 reps

35-49: 135/95 lbs; 155/115 lbs; 185/135 lbs
50-54: 115/85 lbs; 135/95 lbs; 155/115 lbs
55-59: 95/65 lbs; 115/75 lbs; 135/95 lbs
60+: 85/55 lbs; 95/65 lbs; 115/75 lbs

Note:
Lay out your plates beforehand so you can easily load the bar. Use what you learned from Tuesdays cycling session and apply it in this workout.

D.
Two Sets of:
DB Tate Press x 8 reps
Chest Supported Rows x 8 reps

followed by…

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

Optional Conditioning Session
Against a 3 minute running clock, complete:
Ski Erg x 30/25 calories OR Assault Bike x 30/25 calories
Max Devils Press
Rest 3 minutes; repeat for four sets

35-54: 50/35 lbs
55+: 35/20 lbs