August 5, 2019 – Masters Program

Dynamic Mobility, Activation & Warm-Up
CrossOver Symmetry Rows

x 10 reps (medium to heavy band)
CrossOver Symmetry 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:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Followed by …

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)

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 minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep

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

Snatch Progressions
Every 2 minutes, for 12 minutes, complete (6 sets):
Hang Squat Snatch x 1 rep with a 3 second hold in your receiving position

Build in weight over the six sets to a heavy Hang Squat Snatch.

Back Squat Progressions
Build to today’s 1-RM Tempo Back Squat @ 32X1

Followed by…

One set of:
Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat
(perform these without any tempo prescription)

Interval Conditioning
35-54:

Against a 3 minute clock, complete for max reps:
50 Double-Unders*
15 Chest-to-Bar Pull-Ups
20/24″ Burpee Box Jump-Overs x Max Reps
Rest 3 minutes; repeat for three sets.

*If you don’t have double-unders then you can do 100 single-unders or, if you have some double-unders, then devote 60 seconds to getting as many double-unders as possible*

55+:
Against a 3 minute clock, complete for max reps:
30 Double-Unders**
15 Chin-Over-The-Bar Pull-Ups
20/24″ Burpee Box Jump-Overs/Step-Overs x Max Reps
Rest 3 minutes; repeat for three sets.

**If you don’t have double-unders then you can do 75 single-unders or, if you have a some double-unders, then devote 60 seconds to getting as many double-unders as possible*

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)

Re-Test from July 8, 2019 so please check back to see how many box jump-overs were achieved and set a goal to improve by at least 1 rep each round.

Optional Assault Bike Session
Every 2 minutes, for 20 minutes (10 sets) for max calories:
30 seconds of Assault Bike

Note results for all ten sets and look for inconsistencies and critical drop off. For guidance, look back at your results from July 8, 2019, when you had 30 second sprints, but a longer rest period.