October 12, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

Roll the Rope for 5-10 minutes.

Two sets of:
30 Second Prone Plank Hold
30 Second Scapular Circles from Push-Up Position
30 Second Mountain Climbers
30 Second Single-Unders
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 KB Swings
Rest as needed

Back Squat Progressions
Four sets of:
Tempo Back Squat x 5-6 reps @ 42X1
Rest 3 minutes

Please note the tempo prescription – this is a slow, 4-second descent followed by a 2-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. Start around 65-70% and use today to build to figure out what you are capable of for this rep scheme.

Conditioning Flush
35-54:
At 70-75% effort, complete as many rounds and reps in 20 minutes:
Run 400 Meters
50 Double-Unders
15 Toes-to-Bar

55+:
At 70-75% effort, complete as many rounds and reps in 20 minutes:
Run 400 Meters
40 Double-Unders or 80 Single-Unders
15 Toes-to-Bar

Core Progressions
Four sets of:
20 Seconds Side Plank Hip Drops (right) x Max Reps
(while holding a side plank, lower the hips until they touch the floor, then bring the hips back into position)
10 Seconds Rest

and then …

Four sets of:
20 Seconds Side Plank Hip Drops (left) x Max Reps
10 Seconds Rest

Rest 60 seconds, and then …

Four sets of:
Hollow Body Hold x 20 seconds
Rest 10 seconds