June 15, 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:
Crossover Symmetry x 8-10 reps

A.
Take 5 minutes to draw out your jerk foot work

Every 2 minutes, for 12 minutes, complete:
Jerk Dip + Power Jerk + Jerk with a pause @ 70-80%

Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

C.
40-54:
For time:
Row 1000 Meters
12/10 Muscle-Ups
18 Toes to Bar
24 Burpee Box Jump Overs (24/20″)
Row 500 meters
6/4 Muscle-Ups
12 Toes to Bar
18 Burpee Box Jump Overs
Row 250 meters
3/1 Muscle-Ups
6 Toes to Bar
12 Burpee Box Jump Overs

55+:
For time:
Row 1000 Meters
12/10 Chest-to-Bar Pull-Ups
18 Toes to Bar
21 Burpee Box Jump Overs (24/20″; step overs allowed)
Row 500 meters
6/4 Chest-to-Bar Pull-Ups
12 Toes to Bar
18 Burpee Box Jump Overs
Row 250 meters
3/1 Chest-to-Bar Pull-Ups
6 Toes to Bar
12 Burpee Box Jump Overs

D.
Three sets, not for time, of:
Banded Hip Bridges x 8 reps @ 30X1
Rest 45 seconds
Bent-Over DB Rows x 8 reps @ 2111
Rest 45 seconds
Chinese Plank Hold (facing down) x 60 seconds
Rest 45 seconds

GAMES PREP

SESSION ONE

A.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

followed by…

Take 15-20 minutes to today’s 1-RM Split Jerk.

B.
Eight rounds for time:
5 Deadlift
15 Meter Handstand Walk
1 Legless Rope Climb
15 Meter Handstand Walk

40-44:
275/225 lbs

45-49:
225/185 lbs

50-54:
205/155 lbs
2 Rope Climbs

55+:
Eight rounds for time:
5 Deadlifts (185/135 lbs)
15 Close-Grip Push-Ups
1 Rope Climb

C.
Three sets of:
L-Seated DB Z-Press x 6 reps
Rest as needed
Supinated-Grip Bent Over Barbell Rows x 6-8 reps
Rest as needed

SESSION TWO

A.
Every 4 minutes, for 20 minutes, complete:
600 Meter Run

< 6 minute Mile Pace – 2:00-2:10
< 7 minute Mile Pace – 2:20-2:30
< 8 minute Mile Pace – 2:40-2:50

B.
Every minute, on the minute, for 12 minutes:
Minute 1 – Ab Roll Outs x 8-10 reps
Minute 2 – Hollow Body Hold x 30 seconds
Minute 3 – Roll to Pistol x 12 reps (6 per leg)

55+:
Minute 3 – Roll to Candlestick x 6 reps