November 27, 2017 – Masters Program

Mobility, Activation & Warm-Up
Start the clock and:
T-Spine Hold on Foam Roller x 60 seconds (work on breathing into your belly and giving a big exhale)

At the 2:00 mark, complete:
Banded Pec Stretch

x 30 seconds each arm

At the 4:00 mark, complete:
Banded Warm-Up Series x 10 reps in each position

At the 6:00 mark, complete:
Two sets of:
Ring Swing x 5 reps
Crossover Symmetry Reverse Flys x 10 reps (use a light band)

At the 10:00 mark, complete:
Two sets of:
Assault Bike x 30 seconds
Deep Squat Progression

x 3 reps
Push-Ups x 10 reps

A.
Option 1 –
Every minute, on the minute, for 3 minutes:
Cast Swing + Pop Shove Swing x 1 rep

and then …

Every minute, on the minute, for 5 minutes:
Banded Muscle-Up x 2 reps

and then …

Two sets of:
Prone Cuban Press (full range) x 20 reps
Rest 60 seconds

Option 2 –
Every minute, on the minute, for 3 minutes:
Cast Swing + Pop Shove Swing x 1 rep

and then …

Every minute, on the minute, for 5 minutes:
Ring Muscle-Ups x 1-3 reps
*Work on effeciency of each rep

and then …

Two sets of:
Prone Cuban Press (full range) x 20 reps
Rest 60 seconds

B.
Every 2 minutes, for 16 minutes, complete:
Power Clean x 2 reps + Power Jerk

Set 1-2: 65%
Set 3-4: 70%
Set 5-6: 75%
Set 7-8: 80%

and then …

Every 30 seconds, for 2 minutes (4 sets), complete:
Touch and Go Power Clean & Power Jerk x 3 reps @ 75%

and then …

Two sets of:
Clean-Grip 4 Position Deadlift @ 90% of 1-RM Clean
(Hold for 2 seconds at the following positions: mid-shin, mid-patella, mid-thigh, high-hang)
Rest as needed

C.
35-49:
For time:
Assault Bike x 25/20 calories
Chest-to-Bar Pull-Ups x 15 reps
Wall Ball Shots x 40 reps (20/14 lbs to 10′ target)
Chest-to-Bar Pull-Ups x 15 reps
Assault Bike x 25/20 calories
Rest 5 minutes and then repeat

50-54:

For time:
Assault Bike x 20/15 calories
Chest-to-Bar Pull-Ups x 10 reps
Wall Ball Shots x 40 reps (20/14 lbs to 10′ target)
Chest-to-Bar Pull-Ups x 10 reps
Assault Bike x 20/15 calories
Rest 5 minutes and then repeat

55+:
For time:
Assault Bike x 20/15 calories
Pull-Ups x 15 reps
Wall Ball Shots x 40 reps (20/10 lbs to 9′ target)
Pull-Ups x 15 reps
Assault Bike x 20/15 calories
Rest 5 minutes and then repeat