March 13, 2024 – Masters Program

Mobility, Activation & Warm-Up
Take 5 minutes and work on your shoulders with a lacrosse ball or foam roller

and then …

Crossover Symmetry x 6-10 reps per drill
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill

Followed by…

Three sets of:
200 Meter Jog
5 Sumo Stance Kettlebell Deadlifts (slow and controlled)
100′ Suitcase Carry (change sides after 50′)

A.
Eight sets of:
Strict Press + Push Press
Rest 2 minutes

B.
Every 10 minutes, for 30 minutes (3 sets) for times:
600/500 Meter Row or Ski
400 Meter Run
20/15 Calories of Assault Bike
12 Box Jumps (24/20″”)
10 Dumbbell Shoulder to Overhead

35-54: 55/35 lbs
55+: 35/20 lbs (Box Step-Ups Okay)

C.
Three sets of:
DB External Rotations x 8-10 reps (slow)
Rest 30 seconds
Hollow Body Hold x 45-60 seconds
Rest 30 seconds

General Training Notes
Press Focus: Your strict press will be the limiter on your lift today. This is a great way to keep loading at a minimum but still work on upper body pressing. Build to what feels heavy for today.
Long Conditioning: This conditioning piece is meant to be a way to get blood flowing, lungs open and a sweat on without taxing your CNS. You should have at least 2 minutes of rest after each interval. Please no bounding on the box jumps; just jump up and step down. If you are feeling like a really long conditioning piece today then bump this up to 40 minutes (4 sets). You’ll finish a shoulder corrective exercise; focus on keeping the trap down throughout the full range of motion.