September 1, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
One-Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

A.
Please watch this video about the butterfly pull-up if you have not watched it yet.

Three sets of:
Chest-to-Bar Pull-Up Negatives x 5 reps @ 41A1
Rest 60 seconds

Three sets of:
Baby Butterfly Pull-Up x 5-10 reps

Followed by. . .

3 rounds of:
35-49:
Push-Up to 8″ Deficit x 10 reps
Reverse Dips on Box

x 15 reps
Rest 60 seconds between rounds

50-54:
Push-Up to 6″ Deficit x 10 reps
Reverse Dips on Box x 12 reps

55+:

Push-Up to 4″ Deficit x 10 reps
Reverse Dips on Box x 10 reps
Rest 60 seconds between rounds.

B.
35-49
For time:
10 Hang Squat Snatches (135/95 lbs)
20 Chest to Bar Pull Ups
30 Push Presses (115/75 lbs)
40 Kettlebell Swings (32/24 kg, just to eye level)
50 Row for calories
40 Kettlebell Swings (32/24 kg, just to eye level)
30 Push Presses (115/75 lbs)
20 Chest to Bar Pull Ups
10 Hang Squat Snatches (135/95 lbs)

50-54
For time:
10 Hang Squat Snatches (115/75 lbs)
20 Chest to Bar Pull Ups
30 Push Presses (95/65 lbs)
40 Kettlebell Swings (24/16 kg, just to eye level)
50 Row for calories
40 Kettlebell Swings (24/16 kg, just to eye level)
30 Push Presses (95/65 lbs)
20 Chest to Bar Pull Ups
10 Hang Squat Snatches (115/75 lbs)

55+
For time:
10 Hang Squat Snatches (95/65 lbs)*
20 Chin-over-the-Bar Pull Ups
30 Push Presses (65/45 lbs)
40 Kettlebell Swings (16/12 kg, just to eye level)
50 Row for calories
40 Kettlebell Swings (16/12 kg, just to eye level)
30 Push Presses (65/45 lbs)
20 Chin-over-the-Bar Pull Ups
10 Hang Squat Snatches (95/65 lbs)

*Athlete is alloweed to receive this in a power position, then squat

C.
Three sets of:
15 Hollow Body Push-Ups @ 11X2
30 second (each side) Side Hand Plank with Hip Circles