July 2, 2016 – Masters Program

OFF-SEASON

Session One

A.
Band-Assisted Upper Anterior Chain Opener
(click movement to watch video and understand the movement)
10 Rocking Box Bridges

(slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm

and then . . .

Two sets of:
Single Leg Thigh Taps x 12-16 reps
Rest as needed

and then . . .

Two sets of:
Donkey Kicks x 8-10 reps
Rest as needed

and then . . .

Three sets of:
25′ Handstand Walk (use assistance if needed)
Rest 60-90 seconds

B.
40-54:
Every minute, on the minute, for 10 minutes:
Muscle-Ups x 2 reps (perfect mechanics)

55+:

Every minute, on the minute, for 10 minutes:
Strict Ring Dip x 2 reps

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring-Dips
15 Box Jump Overs (24/20″)
20 Wallball Shots (30/20 lb.)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
10 Ring-Dips
15 Box Jump Overs (24/20″)
20 Wallball Shots (30/20 lb.)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 8 minutes of:
10 Ring-Dips
15 Box Jump Overs (24/20″)
20 Wallball Shots (30/20 lb.)
25 Pull-Ups
30 Double-Unders

55+:
Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary-Dips
15 Box Jump Overs/Step Overs (24/20″)
20 Wallball Shots (20/14 lb.)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
10 Stationary-Dips
15 Box Jump Overs/Step Overs (24/20″)
20 Wallball Shots (20/14 lb.)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary-Dips
15 Box Jump Overs/Step Overs (24/20″)
20 Wallball Shots (20/14 lb.)
25 Pull-Ups
30 Double-Unders

Session Two

4 sets of:
600 meter run
200 meter easy jog as your rest

Rest 5 minutes and then…

1 Mile at 90-95% of your PR

GAMES PREP

Session One

A.
Three sets of:
Muscle-Up to catch position w/a 2 second pause x Max Reps
Rest as needed

Three sets of:
15 Seconds of 1/2 dip starting at deep catch position x Max Reps
Rest as needed

Spend 3-5 minutes working on swings with fast forward foot speed.

Four sets of:
40-54: 5 Handstand Push Up Negatives to 4″/2″ deficit @ 50A1
55+: 5 Handstand Push Up Negatives @ 50A1
Rest 3 minutes

Spend 3-5 minutes working on shoulder mobility bridges from box, concentrating on head position looking at ceiling and shoulders pressing away from the box.

B.
40-44:
For time:
9 Deadlifts (375/265 lbs)
18 Toes to Bar
12 Deadlifts (325/225 lbs)
15 Toes to Bar
15 Deadlifts (275/185 lbs)
12 Toes to Bar
18 Deadlifts (225/155 lbs)
9 Toes to Bar

45-54:
For time:
9 Deadlifts (325/225 lbs)
18 Toes to Bar
12 Deadlifts (275/185 lbs)
15 Toes to Bar
15 Deadlifts (225/155 lbs)
12 Toes to Bar
18 Deadlifts (185/135 lbs)
9 Toes to Bar

55+:
For time:
9 Deadlifts (275/185 lbs)
18 Toes to Bar
12 Deadlifts (225/155 lbs)
15 Toes to Bar
15 Deadlifts (185/135 lbs)
12 Toes to Bar
18 Deadlifts (155/105 lbs)
9 Toes to Bar

C.
40-54:
Every minute, on the minute, for 12 minutes:
Odd Minutes – 10 Walking Lunges with 32/24 kg KBs
Even Minutes – 10 Ring Dips

55+:
Every minute, on the minute, for 12 minutes:
Odd Minutes – 10 Walking Lunges with 32/24 kg KBs
Even Minutes – 10 Stationary Dips

Session Two

25 Minute Tempo Run

< 6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per lap)
< 7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per lap)
< 8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per lap)

If you live near a beach then I would like you to do a 25 minute run on the sand. Know that paces will be a bit slower then the ones noted above.