February 10, 2020 – Masters Program

Mobility, Activation and Warm-Up
Deep Squat Progressions x 5 reps
Band Distracted Ankle Pulse x 30 seconds per side

and then …

Two sets of:
Shuttle Runs x 4
(place cones 30′ apart)
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Thrus in Bottom of the Squat x 10 reps
Lateral Leg Swings x 10 reps per side

and finish with …

Barbell Complex (complete 2 sets and use an empty barbell)
Barbell Muscle Snatch x 3 reps
Snatch Balance x 6 reps
Overhead Squats x 9 reps (hold 2 seconds at the bottom of the squat)

Snatch Progressions
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 65-70%” “Back Squat Progressions
Every two minutes, for 8 minutes (4 sets):
Back Squat x 5 reps @ 80%

Interval Conditioning
35-54:
Against a 3 minute running clock, complete as many reps as possible:
15 Calorie Row
15 Wall Ball Shots (30/20 lbs)
Max Burpees over the Erg in remeaining time
Rest 90 seconds; Repeat for four sets.

55+:
Against a 3 minute running clock, complete as many reps as possible:
15 Calorie Row
15 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
Max Burpees over the Erg in remeaining time
Rest 90 seconds; Repeat for four sets.

Upper Body Accessory Work
Three sets of:
Strict Supinated Grip Pull-Ups x 6-8 reps
(add weight if you can)
Rest 60 seconds
Ring Dips x 15 reps (no tempo)
55-59: Ring Dips x 10 reps
60+: Stationary Dips x 15 reps
Rest 60 seconds

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Optional Additional Row Session
Four sets of:
6 Minutes of Rowing
Rest 2 minutes

Goal should be to maintain the same pace throughout this session.