August 24, 2020 – Masters Program

“Mind Muscle Overhead Movement Prep”

T-Spine Pulse on Bench x 45-60 seconds (focus on your breathe)
Band Assisted Ankle Pulse x 30 seconds per side

and finish with …

Two sets of:
Y’s, T’s, W’s x 5 reps per position
Over/Under Barbell x 30 seconds

Warm-Up Flow
Two sets of:
400 Meter Run
10 Turkish Get-Ups (5 per side, slow and controlled)

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the five sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 50-55% of 1-RM Snatch

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM S

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75% of 1-RM Snatch

B.
Every 4 minutes for 16 minutes, for times (4 sets):
35-54: Assault Bike x 60/40 seconds (Max Calories)
55+: Assault Bike x 50/30 seconds (Max Calories)

and then, at the 20:00 mark, complete:

Three rounds for time of:
Chest-to-Bar Pull Ups x 8 reps
Wall Ball Shots x 12 reps

35-49: 30 lbs to 10′ target; 20 lbs to 9′ target
50-54: 20 lbs to 10′ target; 14 lbs to 10′ target
55+: Chin-over-the-Bar Pull-Ups; 20 lbs to 10′ target; 14 lbs to 9′ target

*Try to keep consistent calories and fast transitions during the two rounds.

C.
Three sets of:
Floor Press x Max reps @ 40% of 1-RM Bench Press
Rest 60 seconds
Dumbbell Roll Back Tricep Extensions x 10 reps
Rest 60 seconds
Banded Lat Pull-Downs x 30 reps
Rest 60 seconds

Optional Additional Strongman Accessory Session
Two sets of:
Landmine Press x 8-10 reps per arm
Rest 2 minutes

followed by…

Two sets of:
One-Arm Deadlift x 5-6 reps (Left)
One-Arm Deadlift x 5-6 rreps (Right)
Rest 2 minutes

followed by…

Six rounds of:
100′ Overhead Yoke Carry
100′ Run
100′ Sandbag Carry
10 Sandbag Over Yoke
*Weight up to the athlete and looking to keep this under 20:00

followed by…

One set of:
Farmer’s Carry x 200 feet (100 feet turnaround)
(as heavy as possible)