September 16, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes mashing the pecs

and then …

Two sets of:
T-Spine Stretch on Bench x 30 seconds
Twisted Cross Pec Stretch x 30 seconds per side

and then …

Upper Body Warm-Up Series

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)

Snatch Progressions

Every 2 minutes, for 16 minutes, complete:
Snatch from blocks (mid-thigh) x 1 rep

Set 1 – 65%
Set 2 – 70%
Set 3-4 – 75%
Set 5-8 – 75-78%

Focus on speed from mid-thigh through your hips. Check out this video to work on keeping a close bar path

Interval Conditioning
35-49:
Three sets for times of:
500 Meter Row
15 Burpee Box Jump-Overs (24/20″)
20 Wall Ball Shots (20/14 lbs to 10′ target)
30/20 Calorie Assault Bike
Rest 4 minutes

55+:
Three sets for times of:
500 Meter Row
10 Burpee Box Jump-Overs/Step-Overs (24/20″)
20 Wall Ball Shots (20/10 lbs to 9′ target)
25/15 Calorie Assault Bike
Rest 4 minutes

Optional Assault Bike Session

Ten sets for max calories of:
2 minutes and 30 seconds of Assault Bike
Rest 30 seconds

Just like last week, your goal is max calories after all ten sets, not max calories per interval. You should see some drop off each interval if you’re going hard, but you should be able to minimize it if you want a strong total score.