January 4, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Hip Flexor Stretch x 60 seconds per side
KB Ankle Pulse x 10 reps per ankle

and then …

Two sets of:
Hawaiian Squats

x 5 reps per side
Banded Clam Shell Hold x 30 seconds per side

and then …

Two sets of:
Assault Bike x 30 seconds
Air Squats x 15 reps
Hollow Rocks x 20 seconds

A.
Take 10-12 minutes to build up to a heavy Power Clean

B.
Four sets of:
Bulgarian Split Squats x 6-8 reps per leg @ 3011; Rest 45 seconds between legs
Rest 90 seconds
Bat Wings x 5 reps @ 1515
Rest 90 seconds

C.
All Age Divisions
For Max Reps:
2 Minutes Row for Calories
30 Seconds Rest
90 Seconds Burpees
30 Seconds Rest
60 Seconds Assault Bike
30 Seconds Rest
30 Seconds Toes-to-Bar
30 Seconds Rest
Rest 3 minutes and then repeat

Optional Gymnastics Conditioning Session
35-49:
Four sets for times of:
12/8 Calories of Assault Bike
6/4 Muscle-Ups
3 Ground to Overhead (185/135 lbs)
Rest 2 minutes

50-54:
Four sets for times of:
10/6 Calories of Assault Bike
4/2 Muscle-Ups
3 Ground to Overhead (155/115 lbs)
Rest 2 minutes

55-59:
Four sets for times of:
10/6 Calories of Assault Bike
2/1 Muscle-Ups
3 Ground to Overhead (135/95 lbs)
Rest 2 minutes

60+:
Four sets for times of:
10/6 Calories of Assault Bike
4/2 Ring-Dips
3 Ground to Overhead (105/75 lbs)
Rest 2 minutes

If you don’t have muscle-ups then try one of the following progressions:
Jumping Muscle-Ups

Feet on Floor Muscle-Up
Feet on Box Muscle-Up
Calves on Box Muscle-Up

Please use a band for the ring-dips if you need assistance.