November 17, 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.

A.
Muscle-Up Density
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

60+ Women or anyone who doesn’t have a muscle-up:
Chest-to-Bar Density
For max reps:
90 seconds of Chest-to-Bar
Rest 60 seconds
60 seconds of Chest-to-Bar
Rest 60 seconds
30 seconds of Chest-to-Bar

Note reps achieved for each set.

*We’ve been focusing a lot on skill work for muscle-ups. Lets test this out and continue to build on muscle-up/chest-to-bar capacity!

B.
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 1-2 reps @ 90%

C.
Complete as many rounds and reps as possible in 6 minutes of:
8 Power Cleans
8 Shoulder to Overhead
50 Double-Unders

35-54: 135/95 lbs
55+: 115/75 lbs; 30 Double-Unders

Compare to July 7th, 2017

D.
Three sets of:
Barbell Roll-Outs x 6 reps
Rest 15 seconds
Supine Plank Hold x 45 seconds
Rest 15 seconds
Prone Plank Hold x 45 seconds
Rest 2 minutes

Optional Session (Best performed 3-4 hours between sessions)
A.
Every minute, on the minute, for 9 minutes, complete:
Interval 1 – Strict Pull-Ups x 20 seconds
Interval 2 – 24/20″ Box Jump-Overs x 20 seconds
Interval 3 – Ring-Dips x 20 seconds

55+: Stationary Dips; Step-Overs okay

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

Five sets of:
Push Press in Jerk Receiving Position x 1-2 reps
Rest 2 minutes