September 20, 2017 – Masters Program 4.0

Dynamic Mobility & Activation
Rocking Box Bridge x 10 pulses
60+:

Gymnastics Bridge Up x 30 seconds

followed by. . .

Extensor Stretch x 30 seconds

and then . . .

Two sets of:
Banded Tricep Stretch x 45 seconds per side
Banded Pec Stretch x 45 seconds per side

and finish with . . .

Banded Push-Ups x 25 reps

A.
One set of:
Ring Swings x 8 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifters on Low Rings x 6 reps
Interval 2 – Speed Swings x 6 reps

Followed by. . .

Option 1
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Pop Swing x 5 reps
Interval 2 – Rowing Transition Lifter Swing x 1 rep

Option 2
Every 20 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifter Swing

x 1 rep
Interval 2 – Shove Pop Swing

x 1 rep
Interval 3 – Muscle-Up x 1-2 reps

B.
Every minute, on the minute, for 9 minutes (9 sets):
Deadlift x 1 rep @ 80%

*Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes

C.
As Many Rounds and Reps as Possible in 45 minutes:
Row x 500 Meters
Burpees over the erg x 15 reps
Stationary Dips x 15 reps
Strict Pull-Ups x 15 reps
Run x 400 Meters
KB Swings x 30 reps (swing to forehead level)

35-54: 24/20 kg kettlebell
55+: Strict Pull-Ups x 10 reps; 20/16 kg kettlebell

D.
Three sets of:
Glute Ham Raises x 6-8 reps @ 3011
Rest 45 seconds
Front Leaning Rest on Rings x 60 seconds
Rest 45 seconds
Trap 3 Raises x 8 reps each
Rest 45 seconds

Progressions for GHR