November 10, 2017 – Masters Program 4.0

Dynamic Mobility & Activation
T-Spine Stretch

x 60 seconds

and then…

Glute Activation Warm-Up

Make the Glute Activation 30 seconds on/30 seconds off for both sets.

B.
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Strict Handstand Push-Up x 5 reps + Handstand Push-Up Negatives x 3 reps @ 30A1
50-54: Strict Handstand Push-Ups x 3 reps + Handstand Push-Up Negatives x 1 rep
55-59: Strict Handstand Push-Ups x 1 rep + Handstand Push-Up Negatives x 1 rep
60+: Handstand Push-Up Negatives x 3 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Boxed Handstand Push-Ups to 8″/4″ Deficit x 6-8 reps (place feet on a box and lower into the handstand push-up)
55-59:

No deficit
60+:

No deficit and place knees on the box, then lower into the handstand push-up

Followed by. . .

For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every two minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 88-90%

D.
Three sets of:
Ski Erg x 40/30 calories
Sandbag Carry x 50 meters
Rest 2 minutes

35-49: 120/100 lbs
50-59: 100/80 lbs
60+: 80/60 lbs

E.
Two-Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Hollow Rocks x 30 seconds
Rest as needed

Optional Session (Best performed 3-4 hours between sessions)
A.
Every minute, on the minute, for 9 minutes, complete:
Interval 1 – Sumo Deadlift High-Pulls x 20 seconds
Interval 2 – Double-Unders x 20 seconds
Interval 3 – Candle Roll to Squat Balance x 20 seconds

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

B.
Take 5 minutes to draw out your footwork for your jerk and then …

Five sets of:
Push Press in Jerk Receiving Position x 2-3 reps
Rest 2 minutes