May 4, 2016 – Masters Program

OFF SEASON

Dynamic Mobility and Activation
Two sets of:
PVC Pipe T-Spine Stretch x 30 seconds
Barbell Shoulder Opener

x 30-45 seconds
Softball Hamstring Floss x 30 seconds per side

and then . . .

Two sets of:
Leg Cross Over Taps x 10 reps per side
Banded Good Mornings x 20 reps
Thoracic Rotation x 5 reps per side

and then . . .

One set of:
Bamboo Overhead Walk

x 100 meters

A.
Every 2 minutes, for 20 minutes, complete (10 sets):
Behind the Neck Jerk x 2 reps @ 65-70%

Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics.

Please use blocks.

B.
Four sets of:
Sumo Dimmel Deadlifts x 20 reps @ 40% of 1-RM Deadlift
Rest as needed

C.
Three sets for times:
Run 800 Meters
Shoulder to Overhead x 25 reps
Rest 3 minutes

40-54: 95/65 lbs
55+: 65/45 lbs

D.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Seated Leg Lifts x 15 reps
Rest 45 seconds

GAMES PREP

Session One

Dynamic Mobility and Activation
Three sets of:
PVC Pipe T-Spine Stretch x 30 seconds
Barbell Shoulder Opener x 30-45 seconds
Softball Hamstring Floss x 30 seconds per side

A.
Take 5 minutes to draw out your jerk footwork.

and then . . .

Every minute, on the minute, for 5 minutes:
Jerk Balance x 2 reps

and then . . .

Every two minutes, for 10 minutes:
Front Squat + Jerk

Build over the course of the 10 sets

B.
Complete as many rounds and reps as possible in 4 minutes:
Row 10 Calories
12 Toes to Bar
12 Box Jump Overs (24″/20″)
Rest 2 minutes; repeat for a total of 4 sets. Pick up where you left off.

55+: Box Jump Overs/Step Overs

C.
Four sets of:
Bamboo Press x 6-8 reps
Rest as needed
Supinated Grip Barbell Rows x 8-10 reps
Rest as needed

Session Two

A.
Eight sets of:
200 Meters Run
Rest 3 minutes after each set

B.
Two sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Swoop, Tuck and Extend to L-Sit on Boxes x 10 reps (slow and controlled)
Rest 60 seconds

followed by…

Two sets of:
Hollow-Body Tuck-Ups x 25 reps