July 3, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Grab a partner and do the partner t-spine stretch

and then …

Prone PVC Pipe Pass Thrus x 10 reps
Twisted Cross Pec Stretch

x 45 seconds per side

and then …

Two sets of:
Banded Chest Pull

Hollow Body/Superman Swings x 5 reps

A.
For those who have Bar Muscle-Ups, complete:

Bar Muscle-Up Density Test
For max reps:
60 seconds of Bar Muscle-Ups
Rest 60 seconds
30 seconds of Bar Muscle-Ups
Rest 60 seconds
15 seconds of Bar Muscle-Ups

Note reps achieved for each set.

For those who do not have Bar Muscle-Ups, complete:

Chest-to-Bar Pull-Up Density Test
For max reps:
60 seconds of Chest-to-Bar Pull-Ups
Rest 60 seconds
30 seconds of Chest-to-Bar Pull-Ups
Rest 60 seconds
15 seconds of Chest-to-Bar Pull-Ups

Note reps achieved for each set.

For those who do not have Chest-to-Bar Pull-Ups, complete:

Chin-Over-Bar Pull-Up Density Test
For max reps:
60 seconds of Chin-Over-Bar Pull-Ups
Rest 60 seconds
30 seconds of Chin-Over-Bar Pull-Ups
Rest 60 seconds
15 seconds of Chin-Over-Bar Pull-Ups

Note reps achieved for each set.

B.
Take 20 minutes to build to today’s 1-RM Front Squat

C.
Every 10 minutes, for 30 minutes (3 sets), complete:
Row 500 Meters
Run 800 Meters
50 Double-Unders

55+:

40 Double-Unders

This is a retest so please compare your times to May 13, 2019.

D.
Three sets of:
Tuck Up to V-Up Complex x 15 reps
Rest 45 seconds
Ab-Wheel Roll Outs x 12-15 reps
Rest 45 seconds