July 15, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 2 minutes rolling out the pecs

and then …

Twisted Cross Pec Stretch x 30 seconds per side
T-Spine Pulse on Foam Roller

x 60 seconds

and then …

Holding a band overhead, pull the band apart until there is tension in your shoulders and perform the following:
5 Overhead Squats with a 3 second hold at the bottom
10 Presses in the Receiving Position from behind the neck

and then…

Using a resistance band, please perform the following drills:

One-Two sets:
Shoulder Abduction x 10 reps per arm
(place a light band under the left foot. Grab the other end of the band by the left hand and perform 10 lateral raises to 90 degrees. Repeat with the right side)
Banded Face Pulls x 10 reps
Single Arm Lat Pull-Down x 10 reps per arm
(place a light band on a pull-up bar. Stand slightly behind the pull-up bar and reach up to grab the band. Pull the band down to your side, focusing on keeping the shoulder pinned down and lat engaged. Repeat with the opposite side)
Rest as needed

Snatch Skills & Drills
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Snatch Progressions
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Squat Snatch x 1 rep

*Sets 1-2 @ 70% of 1-RM Power Snatch
*Sets 3-4 @ 75% of 1-RM Power Snatch
*Sets 5-6 @ 80% of 1-RM Power Snatch

(Perform a power snatch then lower the bar to just above the knee & perform a hang squat snatch)

Back Squat Progressions
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85% (50+: 1 rep @ 82.5%)

Followed by…

One set of:
Back Squat x 3 reps @ 85% (50+: 1 rep @ 82.5%)
(no tempo prescription)

Conditioning
35-54:
Against a 3 minute clock, complete for max reps:
Assault Bike x 20/15 calories
Chest-to-Bar Pull-Ups x 20 reps
Double-Unders x Max Reps*
Rest 3 minutes; repeat for three sets

55+:
Against a 3 minute clock, complete for max reps:
Assault Bike x 15/10 calories
Chin-Over-The-Bar Pull-Ups x 20 reps
Double-Unders x Max Reps*
Rest 3 minutes; repeat for three sets

*If you don’t have double-unders then please substitute single-unders.

Please reduce the volume of pull-ups if you are unable to get to the double-under portion of the workout. If you have more than 75 seconds of time for your double-unders then increase by 5 calories on the Assault Bike.

If you don’t have pull-ups yet then here are some progressions for Pull-Ups:
Barbell Assisted Strict Pull-Ups
Band Assisted Strict Pull-Ups
Ring-Rows (must be strict)

Additional Assault Bike Session (Please add this session in if you have the time and/or your body can handle a little more volume)
Every 3 minutes, for 30 minutes (10 sets) for max calories:
40 seconds of Assault Bike

Note results for all ten sets and look for inconsistencies and critical drop off. As you can see, we’ve extended the effort 10 seconds from last week. Your goal is to hang on to same pacing/RPMs per set with the slight extension of work and reduction in rest period.