September 21, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5-8 minutes rolling out your Quads and IT Bands

and then …

Two sets of:
Bird Dogs x 8-10 reps
Deep Squat Progression x 5 reps
Scap Push-Ups x 10 reps

and then …

Two sets of:
Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6′ high, on the floor. Keeping your leg straight, lift the leg and clear the object)
Copenhagen Side Plank with Hip Abduction x 5-8 reps
Wall Slides x 10 reps

A.
Five sets of:
Back Squat x 2-3 reps @ 85%-88%
Rest 90 seconds between sets

60+:
Three sets of:
Back Squat x 2-3 reps @ 85%-88%
Rest 90 seconds between sets

B.
Four sets of:
Strict Press x 3 reps @ 83-85%
Rest 2 minutes

and then …

One set of:
Strict Press x 8 reps @ 73-75%

C.
“Josh”
For time:
21 Overhead squats (95/65 lbs)
42 Pull-ups
15 Overhead squats (95/65 lbs)
30 Pull-ups
9 Overhead squats (95/65 lbs)
18 Pull-ups

35-54: 95/65 lbs
55+: 65/45 lbs

Notes:
A great time on this workout would be sub 6 minutes! If your mobility doesn’t allow you to safely perform an Overhead Squat then please substitute with Goblet Squats. Choose a challenging weight but one that will allow you to go unbroken on your squats.

If the volume of pull-ups is too much then please do the following:
For time:
21 Overhead squats
30 Pull-ups
15 Overhead squats
18 Pull-ups
9 Overhead squats
6 Pull-ups

E.
Three-Four sets of:
Weighted GHD Hip Extension x 8-10 reps @ 2112
Rest 60 seconds
Barbell Bent-Over Rows x 10-12 reps @ 2111
Rest 60 seconds

Optional Session (Best performed 3-4 hours between sessions)
As many rounds and reps as possible in 20 minutes:
Run 400 Meters
Sandbag Cleans x 6 reps
Sandbag Carry x 50′
Sandbag Squats x 6 reps

35-49: 120/100 lbs
50-54: 100/80 lbs
55-59:

80/60 lbs
60+: 60/40 lbs