May 2, 2016 – Masters Program

OFF-SEASON

Dynamic Mobility and Activation
Three sets of:
Banded Lat Stretch x 45 seconds per side
Wall Slides x 5-6 reps
Squat Rocks x 45 seconds

and then . . .

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Biceps Opening Curls x 5/5/5 reps
Rest as needed

A.
Every 2 minutes, for 10 minutes, complete:
Narrow Grip Overhead Squat x 3 reps @ 4211

B.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 3 reps
(pause for 2 seconds in the bottom position after each snatch balance)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 45-55%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 55-60%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 60-65%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Snatch @ 70-75%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 80-85%
Rest 2-3 minutes

Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 70%

D.
Three sets of:
Incline Dumbbell Bench Press x 8 reps
Rest as needed
Glute Ham Raises x 8 reps
Rest as needed

GAMES PREP

Session One

Dynamic Mobility and Activation
Three sets of:
Banded Lat Stretch x 45 seconds per side
Wall Slides x 5-6 reps
Squat Rocks x 45 seconds

and then . . .

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Biceps Opening Curls x 5/5/5 reps
Rest as needed

A.
Every 2 minutes, for 10 minutes, complete:
Narrow Grip Overhead Squat x 3 reps @ 4211

B.
Every minute, on the minute, for 5 minutes:
Drop Snatch x 1 rep
(focus on speed)

and then . . .

Every minute, on the minute, for 15 minutes:
High Hang Snatch x 1 rep

*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

Proper High Hang Position

C.
Every minute, on the minute, for 10 minutes:
Shoulder to Overhead x 3 reps
Chest-to-Bar Pull Ups x 6 reps

40-49: 155/115 lbs
50-54: 135/95 lbs
55+: 105/75 lbs; Chin-over-the-Bar Pull-Ups

Session Two

A.
Back Squat
*Set 1 – 10 reps @ 65-70%
*Set 2 – 8 reps @ 70-75%
*Set 3 – 6 reps @ 75-80%
Rest 2-3 minutes between sets.

B.
Every minute, on the minute, for 16 minutes:
Even Minutes – 3 Thrusters
Odd Minutes – Muscle-Ups

40-44: 185/135 lbs; 4/3 Muscle-Ups
45-49: 155/115 lbs; 3/2 Muscle-Ups
50-54: 135/95 lbs; 3/2 Muscle-Ups
55-59: 115/75 lbs; 2/1 Muscle-Up
60+: 95/65 lbs; 3/2 Ring-Dips