October 19, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 10 minutes rolling out

Followed by…

Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Scap Pull-Ups
Rest 30 seconds
12 Slow Squats
12 Alternating Cossack Squats
12 Glute Bridges
Rest as needed

Back Squat Progressions

Four sets of:
Tempo Back Squat x 4-5 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 4-5 reps. Start around 65-70% and use today to build to figure out what you are capable of for this rep scheme.

All Age Divisions
At 70-75% effort, complete as many rounds and reps in 30 minutes:
500 Meter Row or 1000 Meter Bike Erg
600 Meter Run
30 Unweighted Walking Lunges
20 Push-Ups
10 Strict Pull-Ups

Scaling options for the pull-ups:
Band-Assisted Strict Pull-Ups
Either of the two modifications found in this article

Posterior Chain Accessory Work
Three sets of:
Unweighted Reverse Hypers x 30 seconds (place hips on the GHD pads and hold onto the foot hold. Squeeze glutes to initiate leg lift and lift legs up to parallel)
Rest 15 seconds
Prone Elbow Plank Hip Drops x 30 seconds (in a prone elbow plank, drop hips to one side to touch the floor, bring back to neutral, then drop hips to the other side to touch the floor)
Rest 15 seconds
V-Ups x 30 seconds
Rest 15 seconds