September 2, 2019 – 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
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flies 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*

Shoulder Prehab
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)

and then …

One set of, with an empty barbell:
Back Squats x 10 reps
Behind the Neck Press x 10 reps
Behind the Neck Push Press x 10 reps
Overhead Squats x 10 reps

Snatch Progressions
Every 2 minutes, for 8 minutes, complete:
Mid-Thigh Snatch + Snatch from 2″ below the knees

*Hold the mid-thigh position for 3 seconds

followed by …

Every 2 minutes, for 8 minutes, complete:
Snatch x 1 rep

Build in weight over the 8 sets but focus on proper mechanics over load.

followed by …

Every 2 minutes, for 4 minutes, complete:
Snatch Pulls x 2 reps @ 90-95%

Interval Conditioning
35-54:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Strict Handstand Push-Ups x 30 seconds Max Reps
Interval 2 – Row x 30 seconds Max Calories
Interval 3 – Double-Unders x 30 seconds Max Reps

Record Max Reps for each station

55+:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Strict Handstand Push-Ups to 5″ riser x 30 seconds Max Reps
Interval 2 – Row x 30 seconds Max Calories
Interval 3 – Double-Unders or Single-Unders x 30 seconds Max Reps

If you don’t have Strict Handstand Push-Ups then try one of these progressions:

Elevated Foot Handstand Push-Up
Elevated Knee Handstand Push-Up
Hamstring Curl Handstand Push-Up

Optional Assault Bike Session
Every 3 minutes, for 30 minutes (10 sets) for max calories:
90 seconds of Assault Bike

Note results for all ten sets and look for inconsistencies and critical drop off.