March 19, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes with a LAX ball to your pecs

and then …

Banded Lat Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side

and then …

Upper Body Warm-Up Series x 10 reps in each plane

and finish with …

Plank with Forward Reach x 10 reps
Plank with Lateral Reach x 10 reps
Plank with Forward Taps x 10 reps
Plank with Lateral Taps

x 10 reps

A.
One set of:
Ring Swings (small) x 8 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifters on Low Rings x 6-8 reps
Interval 2 – Supine Ring Swings

x 6 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Snap Pull x 15 reps
Interval 2 – Supine Snap Pull Swings

x 5 reps

Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Ring Muscle-Ups x 1-3 reps

Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Ring Dips x 1-5 reps OR Stationary Dips x 1-5 reps

B.
Three sets of:
Tall Clean x 2 reps (focus on technique, not weight)

Every 2 minutes, for 12 minutes, complete:
Clean from 2″ below the knee + Clean

Sets 1-2: 70%
Sets 3-4: 75%
Sets 5-6: 80%

Every 2 minutes, for 6 minutes, complete:
Clean Pull x 1.1 @ 95%

C.
35-54:
As many rounds and reps as possible in 6 minutes:
6 Chest-to-Bar Pull-Ups OR 6 Strict Pull-Ups
12 Box Jump Overs (24/20″)*
18 Deadlifts (135/95 lbs)
24 Alternating DB Reverse Lunges (50/35 lbs – Farmers Carry)

*If the Open is not your priority then please step down on the jump-overs, don’t bound*

55+:
As many rounds and reps as possible in 6 minutes:
6 Chin-Over-The-Bar Pull-Ups 0R 4 Strict Pull-Ups
12 Box Jump Overs/Step-Overs (24/20″)*
18 Deadlifts (95/65 lbs)
24 Alternating DB Reverse Lunges (35/20 lbs – Farmers Carry)

*If the Open is not your priority then please step down on the jump-overs, don’t bound*

Note:
Focus on keeping your pull-ups and deadlifts seamless. I’d like to see smooth pull-ups and effecient cycling of your deadlifts. Legs will start to feel heavy after the box jump-overs but stayed disciplined and go straight to your deadlifts since it is such light weight.

D.
Three sets of:
Stationary Dips x 10-12 reps
Rest 60 seconds
Strict Pronated Grip Pull-Ups x Max Reps
Rest 2 minutes

Optional Strongman Session
A.
Every minute, on the minute, for 10 minutes
Sandbag Toss x 5 reps

Sandbag Tosses
Grab a sandbag and throw it as high as you can 5 times. It’s that simple.
Shoot for around 3 meters.
Get that triple-extension going.This is not an over-the-shoulder thing, this is a TOSS so throw as high as possible on every rep

B.
Three rounds of:
Rope Pull x 50 meters + Dumbbell Strict Press + Dumbbell Push Press
Rest 90 seconds

Go straight into the strict press and choose a weight that will allow you to press 5-6 reps. Then go to failure for the push-press.

C.
Every minute, on the minute, for 5 minutes:
Side-Delt Raises & Biceps Curls x 5 reps each

Side-Delt raises
Go heavy, 5 reps should be the max you can do. Make sure you stay in External Torque.

Biceps Curls
You can use a barbell, in which case you want a wide grip, or dumbbells. I like kettlebells. Just make sure you crank in ET. If your wrists bend it is absolutely normal.