January 26, 2015 – Masters Program

Workout of the Day
Mobility and Activation
Three sets of:
Hawaiian Squat x 10 reps per side
Hip Flexor Stretch x 45 seconds per hip
Band-Assisted Ankle Mobility x 12-15 pulses per side

A.
Three sets, not for time, of:
Isometric Hold at Top Position of Ring Dip x 20 seconds
(externally rotate shoulders, pinkies to hips and thumbs point away, stay in a hollow body position and accumulate time holding the fully extended top of the ring dip)
L-Sit Hold x 30-40 seconds
(accumulate time if needed)
Double-Unders x 40-50 reps

B.
Every two minutes, for 12 minutes (6 sets):
Hang Clean + Clean from 2″ below the knee @ 75-85%

C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes

Goal loading per set (by %):
*Set 1 – 70-75%
*Set 2 – 75-80%
*Set 3 – 80-85%
*Set 4 – 85+%

D.
Three sets for times of:
3 Muscle-Ups
6 Squat Snatches
9 Chest-to-Bar Pull-Ups
Rest 2 minutes

40-49: 135/95 lbs
50-59: 115/75 lbs

60+:
3 Squat Snatches (95/65 lbs)
6 Ring Dips
9 Chest-to-Bar Pull-Ups
Rest 2 minutes