February 5, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
Nick’s Hip Opener x 60-90 seconds per side
Wrist Stretch x 8-10 pulses
Tricep Stretch x 30 seconds per side

and then …

Three sets of:
Run 200 Meters/Assault Bike x 10 calories
Barbell Front Squats x 10 reps
Hollow Rocks x 15 reps

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2-3 reps

*Sets 1-3 @ 80%
*Sets 4-6 @ 85%

B.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep

*Sets 1-4 @ 65% of 1-RM Clean & Jerk
*Sets 5-8 @ 70% of 1-RM Clean & Jerk

C.
35-49:
For max reps:
185/125 lb Ground to Overhead x Max Unbroken Reps
Rest 60 seconds
135/95 lb Ground to Overhead x Max Unbroken Reps
Rest 60 seconds
95/65 lb Ground to Overhead x Max Unbroken Reps

50-54:

For max reps:
155/115 lb Ground to Overhead x Max Unbroken Reps
Rest 60 seconds
135/95 lb Ground to Overhead x Max Unbroken Reps
Rest 60 seconds
95/65 lb Ground to Overhead x Max Unbroken Reps

55+:
For max reps:
135/95 lb Ground to Overhead x Max Unbroken Reps
Rest 60 seconds
95/65 lb Ground to Overhead x Max Unbroken Reps
Rest 60 seconds
75/55 lb Ground to Overhead x Max Unbroken Reps

A set terminates at any point that the barbell is rested in the front rack, overhead for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

D.
Every 2 minutes, for 12 minutes, complete:
Station 1 – Suitcase Carry x 25 meters per side
Station 2 – Single Arm DB Row x 12-15 reps per arm @ 2111

Optional Assault Bike Session

Every 4 minutes, for 24 minutes (6 sets):
60 seconds of Assault Bike

Note calories achieved in each set. Males, you should be looking for 260 or more total calories. Ladies, I would love to see you at 150 or more total calories.