September 9, 2016 – Masters Program

Dynamic Mobility & Activation
Three sets of:
Single Leg Banded Good Mornings x 10 pulses per side
Shoulder Opener x 30 seconds of pulses
Band Assisted Anterior Pec Stretch x 30 seconds per side

followed by …

One set of:
Banded Hamstring Curls x 30 reps

A.
Snatch x 1 rep

*Set 1 – 75-80% of your 1-RM
*Set 2 – 80-85%
*Set 3 – 85-90%
*Set 4 – 90-95%

B.
Clean & Jerk x 1 rep

*Set 1 – 75-80% of your 1-RM
*Set 2 – 80-85%
*Set 3 – 85-90%
*Set 4 – 90-95%

C.
40-49:
As many rounds and reps as possible in 14 mInutes:
135/95 lbs Barbell Overhead Walking Lunges x 100′
Ring Muscle-Up x 3 ADDITIONAL Ring Dips x 5 reps

50-54:
As many rounds and reps as possible in 14 mInutes:
115/75 lbs Barbell Overhead Walking Lunges x 100′
Ring Muscle-Up x2 2 ADDITIONAL Ring Dips x 3 reps

55-59:
As many rounds and reps as possible in 14 mInutes:
95/65 lbs Barbell Overhead Walking Lunges x 100′
Ring Muscle-Up x 1 ADDITIONAL Ring Dips x 2 reps

60+:
As many rounds and reps as possible in 14 mInutes:
95/65 lbs Barbell Overhead Walking Lunges x 100′
Stationary Dips x 5 reps

D.
Two sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.

followed by…

Two sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

followed by…

Two sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds