July 25, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Mash Pecs
Foam Roll T-Spine

and then …

Two sets of:
Prone PVC Pipe Pass Thrus x 10 reps
Shoulder Circles x 10 reps in each direction
Scap Push-Ups x 10 reps
Push-Ups x 10 reps

and then …

Forward Leg Swings x 15 reps
Lateral Leg Swings x 15 reps
Upper Body Banded Warm-Up

A.
Every minute, on the minute, for 5 minutes:
sHSPU x 35% of total sHSPU achieved during the 90 seconds portion of the Density Test

If you achieved less then 2 reps in the 90 seconds, then perform the following:
Every minute, on the minute, for 5 minutes:
Wall Climb x 1-2 ascents

B.
Deadlift x 2 reps
*Sets 1-3 @ 70%
Set 4 @ 75%
Set 5 @ 80%
Set 6 @ 85%
Set 7 @ 90%

For sets 1 – 3 stand as fast as you possibly can during the concentric phase of the lift.

C.
Every 90 seconds, for 30 minutes, complete:
Interval 1 – Row x 12/10 calories
Interval 2 – Wall Ball Shots x 15 reps
Interval 3 – Strict Pull-Ups x 6-10 reps
Interval 4 – Prone Plank Hold x 60 seconds

35-54: 20/14 lbs to 10′ target
55+: 20/10 lbs to 9′ target

Note:
Hey guys – a little different with the time domain this week. You should feel well prepared to do this workout and please post how difficult this was to the comments below.

D.
Three sets of:
Barbell Hip Thrust x 8-10 reps
Rest 30 seconds
Single Leg Banded Leg Curl x 8-10 reps each leg
Rest 60 seconds