April 3, 2017 – Masters Qualifier Prep Program

Dynamic Mobility & Activation

Spend 5 minutes mashing your pecs

and then . . .

Two sets of:
Banded Tricep Stretch x 45 seconds per side
Band Distracted Pec Stretch x 45 seconds per side

Every minute, on the minute, for 5 minutes, complete:
Supinated Grip Pull-Up x 3 reps + Pronated Grip Pull-Up x 3 reps + Kipping Swings x 3 reps

A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch Balance + Overhead Squat with a 2 second hold at the bottom of the overhead squat

B.
Every 90 seconds, for 9 minutes, complete (6 sets):
Pause Snatch x 2 reps

*Pause is at the knee for a strong 2 seconds, tension should be in your hamstrings with lats engaged and weight mid-foot.
*Build to a heavy double.

and then. . .

Every 2 minutes, for 10 minutes, complete (5 sets):
Pause Snatch x 2 reps @ 90% of todays heavy double

C.
Every minute, on the minute, for 14 minutes:
Minute 1 – DB Burpee Box Step-Overs x 8 reps
Minute 2 – Toes-to-Bar x 3 reps + Bar Muscle-Up x 2 reps

35-54: 50/35 lbs
55+: 35/20 lbs; Toes-to-Bar x 3 reps + Chest-to-Bar Pull-Ups x 2 reps

Optional Session

(best performed 3-4 hours between sessions)
A.
Every 2 minutes, for 10 minutes (5 sets) of complex:
Rope Pull-Up x 8 reps (each hand x 4 reps) + Legless Rope Climb x 1 rep
55+: Rope Pull-Up x 4 reps (each hand x 2 reps) + Rope Climb with Leg x 1 rep

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Toes-To-Rope x 6 reps (each side x 3)
55+: Knees-to-Elbow on rope x 6 reps

B.
Two sets of:
Row 1000 Meters @ 750 meter average pace + 5 seconds
Rest 4 minutes