August 18, 2017 – Masters Program 4.0

Dynamic Mobility & Activation
Two sets of:
Med Ball Thoracic Opener x 60 seconds
Psoas Pulse x 45 seconds per side

and then . . .

Two sets of:
Run 400 Meters @ 50% pace
10 Shoulder Circles

in each direction
10 Scap Push-Ups
10 Push-Ups
10 Reverse Lunges (bodyweight)

A.
Strict Handstand Push-Up Density Test
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set. If you only get 1 strict handstand push-up, then record 1 for today. We will be working on inverted progressions for the next few weeks and will test this again so we need an accuruate report of how many total reps you achieved.

60+: 2″ riser

B.
Every minute, on the minute, for 5 minutes, complete:
Jerk Balance

x 2 reps

immediately followed by . . .

Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk from behind the neck x 2 rep @ 70-75%*

Pleasue use blocks.

C.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 5 reps @ 70-75%

D.
“Sixty”
For time:
30-20-10
Assault Bike Calories
Push-Press

35-49: 115/75 lbs
50-54: 95/65 lbs
55-59: 75/55 lbs
60+: 65/45 lbs