March 5, 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.
35-54:
Three sets of:
Strict Handstand Push-Ups x 5-7 reps to 4/2″ deficit
Rest 30 seconds
Assault Bike x 15 calories
Handstand Walk x 25′
Rest 2 minutes

55+:
Three sets of:
Strict Handstand Push-Ups x 3-5 reps
Rest 30 seconds
Assault Bike x 15 calories
Handstand Walk x 15′
Rest 2 minutes

If you struggle with handstand walks then please choose one of the following drills to do as a substitution for the HS Walk:
Wall Facing Handstand Marching
Handstand Marching on Box
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Three Quarter Handstand Wall Walk

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

Every 2 minutes, for 8 minutes, complete:
Mid-Thigh Clean x 2 reps

Sets 1-2: 70%
Sets 3-4: 75%

Every 2 minutes, for 6 minutes, complete:
Mid-Thigh Clean x 1 rep @ 80%

Please use blocks.

C.
21-15-9
Thrusters
Lateral Burpees over the Barbell

35-54: 115/75 lbs
55+: 95/65 lbs

D.
Three-Four sets of:
*Stationary Dips x 8-10 reps @ 2111
Rest 45 seconds
Strict Pull-Ups x 5 reps
Rest 45 seconds

*Please focus on your shoulder position for the stationary dips.

Optional Strongman Session

A.
Two sets each arm for max weight of:
150-Foot Single-Arm Reverse Sled Drag (Left Arm)
150-Foot Sled Sprint
150-Foot Single-Arm Reverse Sled Drag (Right Arm)
150-Foot Sled Sprint
Rest 4-5 minutes
55+: One set each arm

B.
Three sets of:
Right Single-Arm DB Hang Clean & Jerks x Max Reps in 30 seconds
Rest 30 seconds
Left Single-Arm DB Hang Clean & Jerks x Max Reps in 30 seconds
Rest 30 seconds
Deadlifts x Max Reps in 30 seconds
Rest 60 seconds

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

C.
One set for max weight of:
400-Meter Sandbag Carry