May 8, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch x 60-90 seconds

and then …

Honest Hip Cars x 2-3 reps per side

and then …

Glute Activation Warm-Up x 20 seconds on first interval, 30 seconds on second interval

Straight into …

Banded Monster Walks x 10 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Air Squats x 15 reps

A.
Five sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

B.
Four sets of:
Strict Press x 8 reps @ 75%
Rest 60 seconds

C.
As many rounds and reps as possible in 12 minutes:
Alternating Single Arm DB Snatch x 20 reps
Toes-to-Bar x 15 reps
Burpee Box Jump-Overs x 10 reps

35-54: 50/35 lbs; 24/20″
55+: 35/20 lbs; 24/20″ step-ups okay

Note:
Be smooth with the single arm DB snatch so that you can go straight into the toes-to-bar. Play around with how to break these up. Some will feel comfortable going all 15 unbroken, some will go 8/7 and others 5/5/5. See what feels best for you. Just make sure that when you break, you stand under the pull-up bar and get your hands right back up. I don’t want to see long breaks between sets.

Optional Session (Best performed 3-4 hours between sessions)
A.
Two sets of:
Jefferson Squat x 3 reps per side
Rest as needed

and then …

Every minute, on the minute, for 8 minutes:
Anderson Yolk Squat x 3 reps
Build in weight if possible but since this is the first time doing this, you may use these sets to get comfortable with the movement

Three sets of:
Overhead Yolk Walk x 25 meters
Rest 60 seconds
Build in weight if possible

and then …

Every minute, on the minute, for 5 minutes:
Ab Wheel Out x 5 reps + Rear Delt Raises x 5 reps

B.
Three sets of:
Supinated Grip Bent Over Row x 8-10 reps
Rest 60 seconds
Banded Lat Pull-Downs x 8-10 reps
Rest 60 seconds