April 11, 2018 – Masters Qualifier Prep Program

AM Session
Dynamic Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 45 seconds per side
Band Distracted Lat Stretch x 45 seconds per side
Band Distracted Hamstring Floss x 45 seconds per side

and then …

Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps

followed by …

Two sets of:
Scap Pull-Ups x 5 reps
Strict Pull-Ups x 8 reps
Banded Good Mornings x 12 reps
Banded Air Squats x 15 reps

A.
35-54:
Two sets of:
Banded Lat Supine Pull-Downs

x 10 reps
Rest as needed

Two sets of:
Hollow Body Swing x 5 reps
Rest as needed

Every minute, on the minute, for 5 minutes:
Bar Muscle-Ups x 1-3 reps

55+:
Two sets of:
Banded Lat Supine Pull-Downs x 10 reps
Rest as needed

Two sets of:
Hollow Body Swing x 5 reps
Rest as needed

Every minute, on the minute, for 5 minutes:
Bar Muscle-Ups x 1 rep OR Chest-to-Bar Pull-Ups x 3 reps

B.
Twelve sets of:
*Deadlift x 1 rep @ 75-80% of 1-RM Deadlift
rest 30 seconds

*This needs to be as explosive as possible during the concentric phase

Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

C.
Every minute, on the minute, for 24 minutes:
Minute 1 – Assault Bike x 12/10 calories
Minute 2 – GHD Sit-Ups x 10 reps
Minute 3 – Row x 10/8 calories
Minute 4 – DB Snatch x 12 reps

35-54: 60/45 lbs
55+: Assault Bike x 10/8 cals; Row x 8/6 calories; 50/35 lbs

Note:

You should have at least 10-15 seconds to recover in each interval. This may be shortened during your last set but adjust the volume or loading if needed. We have been building in your accumulation of GHD sit-ups so now it is time to add them into conditioning sessions.

PM Session (Optional Session)
A.
Twelve sets of:
Assault Bike 60 seconds @ 10 minute RPM Pace
Rest 30 seconds

B.
Three sets of:
Bamboo Press x 5-6 reps
Rest as needed

Three sets of:
Chinese Rows x 5-6 reps @ 2111
Rest as needed

Group Not Participating in Masters Qualifier
(Same Warm-Up)
A.
35-54:
Two sets of:
Banded Lat Supine Pull-Downs

x 10 reps
Rest as needed

Two sets of:
Hollow Body Swing x 5 reps
Rest as needed

Every minute, on the minute, for 5 minutes:
Box Jump to Full Support x 2 reps

55+:
Two sets of:
Banded Lat Supine Pull-Downs x 10 reps
Rest as needed

Two sets of:
Hollow Body Swing x 5 reps
Rest as needed

Every minute, on the minute, for 5 minutes:
Banded Bar Muscle Stomps x 2 reps

B.
Twelve sets of:
*Deadlift x 1 rep @ 75-80% of 1-RM Deadlift
rest 30 seconds

*This needs to be as explosive as possible during the concentric phase

Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

C.
Twelve sets of:
Assault Bike 60 seconds @ 10 minute RPM Pace
Rest 30 seconds

D.
Three sets of:
Bamboo Press x 5-6 reps
Rest as needed

Three sets of:
Chinese Rows x 5-6 reps @ 2111
Rest as needed