October 31, 2017 – Masters Program 4.0

Openers and Activation

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

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:
Band Assisted Pec Stretch x 30 seconds per side
PVC Pipe Pass Thrus x 10 reps

A.
Every 2 minutes, for 3 minutes (3 sets):
Drop Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%

Followed by…

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

Followed by…

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

C.
“Assault Lunge”

Assault x 40/30 Calories
100-Ft Overhead Walking Lunge

35-49: 80/55 lbs
50-59:

Farmers Carry DB Lunge (55/35 lb)
60+: Farmers Carry DB Lunge (45/25 lb)

Compare to August 15th, 2017

D.
One set of:
Banded March x 3 Minutes
Rest 60 seconds
Reverse Hyper x 20 reps @ 50% of 1-RM Squat
Rest 60 seconds

Optional Session (Best performed 3-4 hours between sessions)
A.
One set of:
Jefferson Squat x 1 rep each side (spend 45 seconds in position)

B.
Every minute, on the minute, for 5 minutes
Sandbag Toss & Max Effort Jump
5 reps each exercise; both on the minute.

Sandbag Tosses
Grab a sandbag and throw it as high as you can 5 times. It’s that simple.
Shoot for around 3 meters.
Get that triple-extension going.This is not an over-the-shoulder thing, this is a TOSS so throw as high as possible on every rep
Straight into…

Max Effort Jump
Broad jumps on this one would be the best one.Jump as far as you can and on each jump try to beat the distance from the previous one

C.
Three rounds of:
Rope Pull x 50 meters + Dumbbell Strict Press + Dumbbell Push Press
Rest 90 seconds

Go straight into the strict press and choose a weight that will allow you to press 5-6 reps. Then go to failure for the push-press.

D.
Every minute, on the minute, for 5 minutes:
Side-Delt Raises & Biceps Curls x 5 reps each

Side-Delt raises
Go heavy, 5 reps should be the max you can do. Make sure you stay in External Torque.

Biceps Curls
You can use a barbell, in which case you want a wide grip, or dumbbells. I like kettlebells. Just make sure you crank in ET. If your wrists bend it is absolutely normal.