July 12, 2016 – Masters Program

OFF-SEASON

A.
Every 2 minutes, for 10 minutes, complete:
Double Unders x 40 reps
Strict Handstand Push-Ups x 4-8 reps

50-59:

2″ riser
60+: 4″ riser

B.
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pulls + 1 Power Cleans + 1 Front Squats + 1 Clean @ 70-75% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Clean @ 80-85% of 1-RM Clean

Every 2 minutes, for 6 minutes (3 sets):
1 Clean @ 85+% of 1-RM Clean

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 8 Burpee Box Jump Overs
Minute 2 – 9 Toes-to-Bar
Minute 3 – 10 Unbroken Wall Ball Shots

40-54: 24/20″; 30/20 lbs to 10′ target
55+:

24/20″ step overs allowed; 20/14 lbs to 9′ target

D.
Two Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Viking Sloth Press

x 8-10 alternating reps
Rest as needed

GAMES PREP

A.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:
Thigh Taps x 10 reps
Rest as needed

followed by…

Three sets of:
Handstand Walk x 15-25′
Rest as needed

55+:
Five sets of:
Nose to Wall Handstand Hold x 30 seconds
Rest as needed

B.
Every 2 minutes, perform:
Clean & Jerk x 1 rep
Set 1 – 40% of 1-RM
Set 2 – 50% of 1-RM
Set 3 – 60% of 1-RM
Set 4 – 70% of 1-RM
Set 5 – 80% of 1-RM
Set 6 – 90% of 1-RM
Set 7 – 90+% of 1-RM
Set 8 – 90+% of 1-RM

C.
For time:
Row 3000 Meters @ 70%