November 11, 2016 – Masters Program

Dynamic Mobility & Activation
Spend 5-6 minutes mashing the pecs 

Three sets of:
Prone PVC Pipe Pass Thrus x 10 reps
Wall Slides x 5-6 reps
Banded Lat Stretch x 30 seconds per side

A.
Three sets of:
Drop Split x 3 reps  (draw out footwork)

followed by …

Split Jerk
Every 2 minutes, for 20 minutes, complete:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 rep @ 85%
*Set 5-6 – 1 rep @ 90%
*Set 7-8 – 1 rep @ 95%
*Set 9-10 – 5 reps @ 78%

B.
Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

C.
Complete as many rounds and reps as possible in 12 minutes of
24 Calories of Assault Bike
12 Toes-to-Bar
6 Strict Handstand Push-Ups

40-49:

Strict Handstand Push-Ups to 4/2″ Deficit
50-54: Strict Handstand Push-Ups
55-59: Strict Handstand Push-Ups to 2″ riser
60+: Strict Handstand Push-Ups to 4″ riser

D.
Three 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…

Three 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…

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