August 10, 2020 – Masters Program

Mobility & Activation
Two sets of:
Band Distracted Pec Stretch x 45-60 seconds per side
Band Distracted Lat Stretch x 45-60 seconds per side
Banded Pass Thrus in a Squat x 10 reps

followed by …

Chest Opener

x 8-10 reps

Warm-Up Flow
Three sets of:
300 Meter Row
Unweighted Overhead Squats x 15 reps*
Bent-Over Rows x 10 reps*

*This may be a barbell, PVC pipe or band, just no weight!

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.
Check out this article about the proper high hang position and the proper mid-thigh position

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 High-Hang 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 Mid-Thigh Snatches + 2 Overhead Squats @ 60-65% of 1-RM S

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch from 2″ below the knee + 1 Overhead Squat @ 70-75% of 1-RM Snatch

B.
35-49:
Every 3 minutes for 15 minutes (5 sets), complete:
Run 200 Meters
Chest-to-Bar Pull Ups x 15 reps
Run 200 Meters

*Try to keep all of your times consistent

50-54:
Every 3 minutes for 15 minutes (5 sets), complete:
Run 200 Meters
Chest-to-Bar Pull Ups x 10 reps
Run 200 Meters

*Try to keep all of your times consistent

55+:
Every 3 minutes for 15 minutes (5 sets), complete:
Run 200 Meters
Chin-over-the-Bar Pull Ups x 15 reps
Run 200 Meters

*Try to keep all of your times consistent. Please reduce reps or distance of run to ensure you have 20-30 seconds rest.

C.
Three sets of:
Dumbbell Tate Presses x 12 reps
Rest as needed
Banded Tricep Press-Downs x 20 reps (fast)
Rest as needed
Banded Pulls

x 30 reps
Rest as needed

Additional Optional Strongman Session
Please only perform as much of the additional work as you can recover from successfully before your next training session.

Three sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes

followed by . . .

Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per 100-feet)
Rest 2-3 minutes

followed by . . .

Three sets of:
100-Foot Harnessed Sled Pulls
(as heavy as possible, no stopping during 100-feet)
Rest 2-3 minutes

followed by . . .

300-Meter Sandbag Carry
(bear hug hold only)

35-54: 125/100 lbs
55: 100/75 lbs