October 21, 2015 – Masters Off-Season

Workout of the Day
Dynamic Mobility and Activation
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener x 30 seconds
Minute 2 – Forearm Roll Out x 30 seconds
Minute 3 – Crossover Symmetry Pull-Down Drill x 6 reps

B.
Every minute, on the minute, for 6 minutes:
Minute 1 – Bar Muscle Ups x 2-5 reps*
Minute 2 – Wall Runs x 20 reps

*Jumping Bar Muscle-Ups can be used for a modification

C.
Deadlift:
Set 1 x 3 reps @ 40%
Set 2 x 3 reps @ 50%
Set 3 x 2 reps @ 60%
Set 4 x 1 rep @ 70%
Set 5 x 1 rep @ 80%
Set 6 x 1 rep @ 90%
Set 7 x 1 rep @ 95-97%
Set 8 x 1 rep @ 100%+

If it went up easy and you are confident that you will make the next lift then attempt set 9.

Set 9 x 1 rep @ 100%+

D.
Every 5 minutes, for 25 minutes (5 sets), complete:
Row 500 Meters
Double Unders x 30 reps
Burpee Box Jump Overs x 12 reps

40-54: 24″/20″
55+: 24″/20″, step ups allowed

E.
Three sets of:
Bamboo Press x 10 reps
Rest 60 seconds
Supine Grip Bent Over Rows x 10 reps
Rest 60 seconds
Wall Walks x 2-3 reps
Rest 60 seconds

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