September 10, 2018 – Masters Program

Dynamic Mobility, Activation & Warm-Up

Band Distracted Perfect Stretch x 60 seconds per side
Wrist Stretch x 30 seconds per side
Deep Squat Progressions x 5 reps

and then …

Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side

Straight into …

Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction

and then …

Three rounds of:
Assault Bike x 10 calories
Goblet Squats x 10 reps
V-Ups x 10 reps

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps

*Sets 1-3 @ 70% of 1-RM Front Squat
*Sets 4-5 @ 75% of 1-RM Front Squat

B.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Clean x 2 reps
*Focus on getting the elbows down and around the barbelll

and then …

Every 2:00, for 16 minutes (8 sets):
Hang Clean off Blocks x 1 rep
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
*Sets 7-8 @ 83%

and then …

Two sets of:
4-Position Halting Clean Deadlift x 2 reps @ 90-100%
*Halt for 2 seconds at the following positions:
Mid-Shins
Mid-Patella
Mid-Thigh
High-Hang

Please focus on positioning. Here are a few things I am looking for:
*Acceleration of speed on the bar. It should reach max speed when the bar gets to your hips
*Weight moves from mid-foot to heels
*Fast elbows

C.
All Age Divisions
“Nicole”
As many rounds and reps as possible in 20 minutes:
Run 400 Meters
Max Pull-Ups

Note:
Please do not exceed 100 pull-ups. If you do reach the 100 pull-up mark then please stop the workout early. If your shoulders are feeling pretty tired, then please do the following workout instead:

As many rounds and reps as possible in 20 minutes:
Run 400 Meters
KB Swings x 30 reps

35-54: 24/16 kg
55+: 16/12 kg

D.
Two-Three sets of:
Bicep Curls x 10 reps
Rest 30 seconds
Piston Push-Downs x 15 reps per side (fast)
Rest 30 seconds
Med Ball Throws x 10 per side
Rest 30 seconds