September 8, 2017 – Masters Program 4.0

Dynamic Mobility & Activation
Two sets of:
Med Ball Thoracic Opener
Psoas Pulse x 45 seconds per side

and then . . .

Two sets of:
Run 400 Meters @ 50% pace
10 Shoulder Circles in each direction
10 Scap Push-Ups
10 Push-Ups

A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Push-Up x 5 reps @ 30X1
Interval 2 – Single Arm Hand Plank x 20 seconds (10 seconds each arm)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Push-Ups on 24″ Box x 12 reps
Interval 2 – Head-Butt Push-Ups x 12 reps

Followed by. . .

For 2 minutes, perform one set of complex:
Hand Plank Shoulder Taps x 20 reps + Push-Up x 1 rep

B.
Three sets of:
Drop to Split Jerk x 3 reps (light, focus on foot work)
Rest as needed

and then . . .

Every 2 minutes, for 16 minutes, complete (8 sets):
Set 1 – Jerk x 3 reps @ 65%
Set 2-3 – Jerk x 3 reps @ 70%
Set 4-6 – Jerk x 3 reps @ 75%
Set 7-8 – Jerk x 3 reps @ 80%

Please use blocks. Hold the receiving position for 2 seconds.

C.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 3 reps @ 83-85%

D.
35-54:
For time:
21-15-9:
Front Squat (155/115 lbs)
12-9-6
Strict Handstand Push-Up

55-59:
For time:
21-15-9
Front Squat (135/95 lbs)
9-6-3
Strict Handstand Push-Up

60+:
For time:
21-15-9
Front Squat (115/75 lbs)
6-3-1
Strict Handstand Push-Up

*If you don’t have Strict Handstand Push-Ups, then substitute with L-Seated DB Press (make the DBs heavy).