August 26, 2019 – Masters Program

Dynamic Mobility, Activation & Warm-Up
Row x 5 minutes at a moderate pace

and then …

Banded Tricep Stretch x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side

and then …

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters

Shoulder Pre-hab
Using a resistance band, please perform the following drills:

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)
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 Progressions
Every minute, on the minute, for 7 minutes (7 sets):
Slow Pull Snatch

*Set 1 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 2-3 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 4-5 = 1 rep @ 83% of 1-RM Power Snatch
*Sets 6-7 = 1 rep @ 83-85% of 1-RM Power Snatch

(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

Interval Conditioning
35-54:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Ring Muscle-Ups x 30 seconds Max Reps
Interval 2 – Toes-to-Bar x 30 seconds Max Reps
Interval 3 – Assault Bike x 30 seconds Max Calories

Record Max Reps for each station

55+:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Ring or Stationary Dips x 30 seconds Max Reps
Interval 2 – Toes-to-Bar x 30 seconds Max Reps
Interval 3 – Assault Bike x 30 seconds Max Cals

Record Max Reps/Cals for each station

If you don’t have ring muscle-ups, then please substitute with one of the following progressions:
[Ring Dips with Scaling Options]
Stationary-Dips
[Box Jump-Up to Full Support]

If you don’t have toes-to-bar, then please substitute with one of the following progressions:
[Knees to Chest or Elbows]
[Hanging Knee Raises]

Optional Assault Bike Session

35-54:
Every 4 minutes, for 32 minutes (8 sets) for times:
20/15 Calories of Assault Bike
40 Double-Unders
10/5 Calories of Assault Bike

55+:
Every 4 minutes, for 32 minutes (8 sets) for times:
15/10 Calories of Assault Bike
20 Double-Unders or 40 Single-Unders or 20 Lateral Jumps over Paralletes
8/3 Calories of Assault Bike

Note times for all eight sets. Allow bike monitor to roll while you do double-unders, but don’t pedal for longer than the initial 20/15…you’re finished when you hit 30/20 calories (55+: 23/13 calories).