May 9, 2016 – Masters Program

OFF-SEASON

Dynamic Mobility and Activation
Three sets of:
T-Spine Pulses on a bench x 8-10 pulses
Band Pass Thrus in a Squat x 10 pass thrus
Hip Circles

x 6-8 reps per direction per leg

and then . . .

Three sets of:
Dumbbell Z-Press x 5 reps

(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed

A.
Every 2 minutes, for 10 minutes, complete:
Narrow Grip Overhead Squat x 2-3 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 @ 60-65%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 65-70%

Immediately followed by…

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

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Snatch @ 75-80%

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 5 reps @ 75%

D.
Three sets of:
Close-Grip Dumbbell Bench Press x 10 reps
Rest as needed
Hip Extensions x 12-15 reps @ 2111
Rest as needed

GAMES PREP

Session One

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

B.
Every minute, on the minute, for 5 minutes:
Tall Snatch x 1 rep

and then . . .

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

(Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)

*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 Mid-Thigh Launch Position

C.
For time:
100 Double Unders
30 Chest-to-Bar Pull-Ups
20 Shoulder to Overhead
80 Double Unders
20 Chest-to-Bar Pull-Ups
10 Shoulder to Overhead
60 Double Unders
10 Chest-to-Bar Pull-Ups
5 Shoulder to Overhead

40-54: 135/95 lbs
55+: 95/65 lbs; Chin-over-the-Bar Pull-Ups

Session Two

A.
Back Squat
*Set 1 – 8 reps @ 70-75%
*Set 2 – 6 reps @ 75-80%
*Set 3 – 4 reps @ 80-85%
Rest 2-3 minutes between sets.

B.
Every minute, on the minute, for 10 minutes:
Even Minutes – 4 Power Cleans
Odd Minutes – Wall Ball Shots x 8-10 reps

40-44: 185/135 lbs; 30 lbs to a 10′ target/20 lbs to a 10′ target
45-49: 155/115 lbs; 30 lbs to a 10′ target/20 lbs to a 10′ target
50-54:

135/95 lbs; 20 lbs to a 10′ target/14 lbs to a 10′ target
55-59: 115/75 lbs; 20 lbs to a 10′ target/14 lbs to a 10′ target
60+: 95/65 lbs; 20 lbs to a 9′ target/14 lbs to a 9′ target

C.
Strongman Session (HEAVY)
Two sets of:
Heavy Sandbag Squat x 5 reps (insert video)
Rest 2-3 minutes

followed by…

Two sets of:
Overhead Yoke Carry x 100′

*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.

Rest 2-3 minutes

followed by…

Two sets of:
Rope Pulls x 100′
Rest 2-3 minutes

followed by…

One set of:
Sandbag Carry x 300 feet
(as heavy as possible, 1-2 drops allowed)