June 27, 2016 – Masters Program

OFF-SEASON

A.
Spend 5 minutes working on your shoulders with a lax ball.

followed by…

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)

followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

B.
Every minute, on the minute, for 5 minutes:
Sotts Press (behind the neck) x 3 reps

and then . . .

Three sets of:
Power Snatch + Overhead Squat (focus on your landing for the power snatches)
Rest 2 minutes

and then . . .

Every 2 minutes, for 12 minutes, complete:
Snatch Lift-Off x 1.1 + Snatch
(Start at 75% of 1-RM and build over the course of the 6 sets)

and then . . .

Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull x 1.1.1 @ 95% of 1-RM

C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 1 rep @ 85%
Rest 2-3 minutes between sets.

D.
For time:
5 Overhead Squats
5 Toes to Bar
10 Overhead Squats
10 Toes to Bar
15 Overhead Squats
15 Toes to Bar
20 Overhead Squats
20 Toes to Bar
15 Overhead Squats
15 Toes to Bar
10 Overhead Squats
10 Toes to Bar
5 Overhead Squats
5 Toes to Bar

35-44: 115/75 lbs
45-49: 95/65 lbs
50-54: 75/53 lbs

55+:
For time:
4 Overhead Squats (75/53 lbs)
4 Toes to Bar
8 Overhead Squats
8 Toes to Bar
12 Overhead Squats
12 Toes to Bar
16 Overhead Squats
16 Toes to Bar
12 Overhead Squats
12 Toes to Bar
8 Overhead Squats
8 Toes to Bar
4 Overhead Squats
4 Toes to Bar

GAMES PREP

Session One

A.
Take 12 minutes to work up to a heavy snatch balance.

B.
Five sets of:
Power Snatch + Hang Snatch @ 80%
Rest 2-3 minutes

and then . . .

Four sets of:
Snatch x 2 reps @ 80-85%
Rest as needed

and then . . .

Four sets of:
Snatch Pull x 3 reps @ 100%
Rest 2 minutes

C.
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 15/10 Calories of Rowing
Minute 2 – 5 Power Cleans
Minute 3 – 10 Toes to Bar

You’ll hit each of these stations 10 times.

40-49: 205/145 lbs
50-54: 185/135 lbs
55+: 155/105 lbs

Session Two

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps @ 85%

B.
Every minute, on the minute, for as many minutes as possible…
3 Legless Rope Climbs

As soon as you fail to complete the three ascents in the minute, rest until the top of the next minute, and then perform the following…

Every minute, on the minute, for as many minutes as possible…
2 Legless Rope Climbs

As soon as you fail to complete the three ascents in the minute, rest until the top of the next minute, and then perform the following…

Every minute, on the minute, for as many minutes as possible…
1 Legless Rope Climb

STOP when you achieve a total of 15 rope climbs.

55+:
Every minute, on the minute, for as many minutes as possible…
3 Rope Climbs

As soon as you fail to complete the three ascents in the minute, rest until the top of the next minute, and then perform the following…

Every minute, on the minute, for as many minutes as possible…
2 Rope Climbs

As soon as you fail to complete the three ascents in the minute, rest until the top of the next minute, and then perform the following…

Every minute, on the minute, for as many minutes as possible…
1 Rope Climb

STOP when you achieve a total of 15 rope climbs.

C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

followed by …

Two sets of:
100-Foot Yoke Carry
Rest 3 minutes

Goal is to establish heaviest load you can shoulder and walk 100-feet.

followed by …

One set of:
Sandbag Carry x max distance
(as heavy as possible, shooting for 300 feet or more)

followed by …

One set of:
600-Foot Prowler Sprint
(no stops, no walking)