June 22, 2016 – Masters Program

OFF-SEASON

A.
Two sets of:
Shoulder Mash x 45 seconds per side
Band Assisted Anterior Pec Stretch x 45 seconds

Two sets of:
Inchworm Walk + Scap Push-Ups

x 2 reps
Banded Good Mornings x 20 reps
Thoracic Rotation x 5 reps per side

and then . . .

One set of:
Bamboo Overhead Walk

x 100 meters

B.
Take 5 minutes to draw out your foot work, then…

Every 2 minutes, for 20 minutes, complete:
Jerk Dip + Power Jerk + Jerk with a pause @ 75-80%

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

C.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Same as last week, no need to hit a new heavy for this week, just focus on mechanics.

D.
40-49:
Every 5 minutes, for 25 minutes, complete:
Row 500 Meters
15 Toes to Bar
10 Wall Ball Shots (30/20 lbs)

50-59:
Every 5 minutes, for 25 minutes, complete:
Row 500 Meters
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs)

60+:
Every 5 minutes, for 25 minutes, complete:
Row 500 Meters
10 Toes to Bar
10 Wall Ball Shots (14/10 lbs)

GAMES PREP

SESSION ONE

A.
Take 3 minutes to draw out your foot work, then…
Jump & Lands x 10 reps

Every minute, on the minute, for 4 minutes:
Drop to Split x 2 reps

and then . . .

Every 90 seconds, for 15 minutes, complete:
Jerk with a 2 second hold @ 80-85%

and then . . .

Every 2 minutes, for 6 minutes:
Jerk Dip x 2-3 reps @ 90+% of 1-RM Jerk

B.
40-44:
As many rounds as possible in 10 minutes:
7 Deadlifts (365/245 lbs)
7 Muscle-Ups
7 Burpee Box Jump Overs (20″/24″)

45-49:
As many rounds as possible in 10 minutes:
7 Deadlifts (315/225 lbs)
7 Muscle-Ups
7 Burpee Box Jump Overs (20″/24″)

50-54:
As many rounds as possible in 10 minutes:
7 Deadlifts (285/205 lbs)
4 Muscle-Ups
7 Burpee Box Jump Overs (20″/24″)

55-59:
As many rounds as possible in 10 minutes:
7 Deadlifts (255/185 lbs)
7 Chest-to-Bar Pull-Ups
7 Burpee Box Jump Overs (20″/24″ – step overs allowed)

60+:

As many rounds as possible in 10 minutes:
7 Deadlifts (225/155 lbs)
7 Chest-to-Bar Pull-Ups
7 Burpee Box Jump Overs (20″/24″ – step overs allowed)

C.
Four sets of:
Incline Chest Supported Dumbbell Rows x 8-10 reps
Rest as needed
Reverse Snow Angels x 20 reps
Rest as needed

SESSION TWO

A.
Ten sets of:
300 Meter Run
SLOW WALK 100M back to 300M start as your recovery

< 6 minute Mile Pace – 50s-55s
< 7 minute Mile Pace – 55s-1:00 pace
< 8 minute Mile Pace – 1:00 – 1:05 pace

B.
Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed

followed by…

Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed

followed by…

100 Hollow Body Bounces