August 14, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds

and then …

CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmtery Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory

x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

*Please ensure the upper traps are not taking over during the drills above*

Two sets of:
Run 400 Meters
Forward/Backward Arm Swings x 10 reps in each direction
Scap Push-Ups x 5 reps
Push-Ups x 10 reps
Strict Pull-Ups x 5-10 reps

A.
Three sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

B.
Every 2 minutes, for 12 minutes (6 sets):
3 Position Snatch
(High Hang, Hang, Mid-Patella)

The focus of this should be on positioning. Build to a weight that feels comfortable for you to focus on each position. Here are a few things I am looking for:
1 – Pin the shoulder blades together
2 – Hold each position for 2 seconds
3 – Be patient in your receiving position (hold for 2 seconds)

C.
All Age Divisions
Four sets of:
60 seconds of Assault Bike @ 75% perceived exertion
Rest 30 seconds
60 seconds of Assault Bike @ 80% perceived exertion
Rest 30 seconds
60 seconds of Assault Bike @ 85% perceived exertion
Rest 2 minutes

D.
Three sets of:
Single Leg Reverse Hyper x 8 reps per leg
Rest as needed

If you don’t have a reverse hyper, then try this instead:
Weighted Reverse Hyper x 10 reps

Optional Session (Best performed 3-4 hours between sessions and only if your body can handle the volume and/or it works with your schedule)
Three sets of:
Double Kettlebell Swings x 5-8 reps (focus on being explosive with your hips)
Rest 60 seconds

and then …

Two sets of:
Jefferson Squat

x 3 reps per side
Rest as needed

and then …

Four sets of:
Harnessed Bear Crawls x 40 meters (should take you under 60 seconds)
Rest 3 minutes