Masters Max Strength Day 1

As a reminder our RPE weight scale is as follows: 

Light: technique focus. controlled movement. won't be sore the next day 
Medium: challenging but can complete all reps and all sets with perfect technique
Heavy: Can barely compete the last rep in each set 
Vheavy: Maxed out. Likely needs a spot to finish the last rep
Dynamic: Light but quick, precise movements. Lifting as quick as you can 

Warm up: 5-20 min spin or jog 

Activation Week 1Week 2Week 3Week 4Week 5
Foam roller / thoracic stretch 1-2 min1-2 min1-2 min1-2 min1-2 min
Squat and reach stretchx 6 each sidex 6 each sidex 6 each sidex 6 each sidex 6 each side
Bench lat stretchx 30-60 secondsx 30-60 secondsx 30-60 secondsx 30-60 secondsx 30-60 seconds
Lateral band steps2 x 20 each side2 x 20 each side2 x 20 each side2 x 20 each side2 x 20 each side
Standing band adductionx 20 each sidex 20 each sidex 20 each sidex 20 each sidex 20 each side
Glute bridge runners w/ plate hold2 x 15 each side2 x 15 each side2 x 15 each side2 x 15 each side2 x 15 each side

Plyos (can circuit) 
rest 30sec - 60-90 sec between sets
Forward pogo3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 
Lateral march w/ push3 x 6-8 each leg 3 x 6-8 each leg 3 x 6-8 each leg 3 x 6-8 each leg 3 x 6-8 each leg 
single leg hop3 x 6 each leg3 x 6 each leg3 x 6 each leg3 x 6 each leg3 x 6 each leg

Super set (2-4 sets) Week 1Week 2Week 3Week 4Week 5
KB RDL tox 4 medx 4 medx 4 medx 4 medx 4 med
Squat Jumpx 5 x 5 x 5 x 5 x 5 
Go from the first exercise directly to the second. Rest 90 seconds between sets 

General Lifts - Do not circuitWeek 1Week 2Week 3Week 4Week 5
DB kneeling row 3 x 5 med3 x 4 heavy 3 x 4 V heavy 3 x 3 V heavy 3 x 3 V heavy 
Single leg seated squat w/ DB press3 x 4 each leg med3 x 4 each leg med3 x 4 each leg med/heavy3 x 4 each leg med/heavy
3 x 4 each leg med/heavy
DB tricep extension3 x 5 med3 x 5 heavy3 x 5 heavy3 x 5 heavy3 x 5 heavy

Core (2-3 times through, short rest) week 1week 2week 3week 4week 5
Quadruped sliders ab/adx 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each side
Side plank band rowx 20 each sidex 20 each sidex 20 each sidex 20 each sidex 20 each side
back extension hold plate passx 45 - 60 sec x 45 - 60 sec x 45 - 60 sec x 45 - 60 sec x 45 - 60 sec 
Eccentric leg lowers (from floor) x 15x 15x 15x 15x 15
Side bridge star fishx 10 each side x 10 each side x 10 each side x 10 each side x 10 each side 
optional add - 
toes to bar (hanging leg lifts) x 6 - 10x 6 - 10x 6 - 10x 6 - 10x 6 - 10


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