December 1, 2014 – Masters Program

Workout of the Day
A.
Band Assisted Hip Flexor Stretch x 60 seconds per side
(demo begins at the 2:20 mark of the video)

and then …

Three sets, not for time, of:
Monster Walks x 10 reps fwd/back
Lateral Walks x 10 reps per side
Deep Squat Progression

x 3 reps

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

C.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Five sets of:
3 Jerk Dips + Jerk
(Perform three controlled dips as if you were going to jerk, then on the fourth dip, Jerk the bar overhead.)
Rest as needed

Use Jerk Blocks if possible.

D.
MEN & WOMEN 40-54+
Against a 3-minute running clock, complete as many reps as possible of:
Run 400 Meters
15 Box Jump Overs (24″/20″)
Max Reps of Bar Complex
(Bar Complex = Toes to Bar + Pull-Up + Chest-to-Bar Pull-Ups)

MEN & WOMEN 55-59
Against a 3-minute running clock, complete as many reps as possible of:
Run 400 Meters
15 Box Step Overs (24″/20″)
Max Reps of Bar Complex
(Bar Complex = Toes to Bar + Pull-Up + Chest-to-Bar Pull-Ups)

MEN & WOMEN 60+
Against a 3-minute running clock, complete as many reps as possible of:
Run 400 Meters
15 Box Step Overs (24″/20″)
Max Reps of Bar Complex
(Bar Complex = Knees to Elbow + Pull-Up + Chest-to-Bar Pull-Ups)