January 2, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
T-Spine Opener on Foam Roller x 3-5 passes
Perfect Stretch x 3-5 reps per leg
Pec Smash x 30 seconds per side
Deep Squat Progression x 5 reps

and then …

Three sets of:
Jumping Jacks x 30 seconds
Strict Pull-Ups x 5 reps
Single-Unders x 30 seconds
Push-Ups x 10 reps

A.
Three sets, not for time, of:
Strict Pull-Ups x 4-8 reps
Handstand Walk x 10-15 meters
L-Sit Hold x 45 seconds (accumulate the time if you need to)

60+: Wall Walk x 3 ascents or Handstand Walk with assistance

B.
Four sets for max reps of:
30 seconds of Power Snatch @ 50% of 1-RM Snatch
Rest 90 seconds

Note the weight used and the reps achieved.

C.
35-49:
For time:
5 Power Snatches (155/115 lbs)
50 Double-Unders
40 Wall Ball Shots (30 lbs to 10′ target; 20 lbs to 10′ target)
30 Chest-to-Bar Pull-Ups
50 Double-Unders
5 Power Snatches (155/115 lbs)

50-54:
For time:
5 Power Snatches (135/95 lbs)
50 Double-Unders
40 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 10′ target)
20 Chest-to-Bar Pull-Ups
50 Double-Unders
5 Power Snatches (135/95 lbs)

55-59:
For time:
5 Power Snatches (95/65 lbs)
50 Double-Unders
40 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 10′ target)
30 Pull-Ups
50 Double-Unders
5 Power Snatches (95/65 lbs)

60+:
For time:
5 Power Snatches (85/55 lbs)
50 Double-Unders
40 Wall Ball Shots (20 lbs to 9′ target; 10 lbs to 9′ target)
20 Pull-Ups
50 Double-Unders
5 Power Snatches (85/55 lbs)

Optional Strongman Conditioning Session
Three sets for time of:
4 Rope Climbs
100-Foot Sled Push (Heavy)
12 Sandbag Cleans
100-Foot Sled Push (Heavy)
Rest 3 minutes

35-49: 150/100 lbs
50-54: 125/80 lbs

55+:
Three sets for time of:
3 Rope Climbs
100-Foot Sled Push (Heavy)
10 Sandbag Cleans
100-Foot Sled Push (Heavy)
Rest 3 minutes

55-59: 100/60 lbs
60+: 80/40 lbs