July 27, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch on Pull-Up Bar

Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip

Butterfly Stretch x 30 seconds

Two sets of:
Banded Air Squats x 10 reps
Plank with Lateral Reach x 10 reps per side
Plank with Forward Reach x 10 reps per side

A.
Every 30 seconds, for 2 minutes, complete:
Large Ring Swings x 3 reps

and then …

Every 60 seconds, for 3 minutes, complete:
Peekaboo Swings x 3 reps

and then …

Five sets of:
Muscle-Ups x 2-4 reps
Rest 60-90 seconds

Those who do not have muscle-ups, please complete the following:
Box Jump to Full Support x 2-4 reps
Rest 60-90 seconds

B.
Ten sets of:
Box Squat x 2 reps @ 80% of Current 1-RM Box Squat
Rest 45 seconds

C.
35-49:

As many rounds and reps as possible in 5 minutes:
135/95 lbs Power Snatch x 5 reps
Overhead Squat x 10 reps
24/20″ Box Jumps x 15 reps
Rest 3 minutes; Repeat for 3 sets

50-54:
As many rounds and reps as possible in 5 minutes:
115/75 lbs Power Snatch x 5 reps
Overhead Squat x 10 reps
24/20″” Box Jumps x 15 reps
Rest 3 minutes; Repeat for 3 sets

55+:
As many rounds and reps as possible in 5 minutes:
95/65 lbs Power Snatch x 4 reps
Overhead Squat x 8
24/20″” Box Jump/Step-Overs x 12 reps
Rest 3 minutes; Repeat for 3 sets

Note:
Pick up where you left off for each interval. Adjust the weight if needed but you should have a weight that you can easily, when fresh, overhead squat 15+ reps.

D.
Two-Three sets of:
DB External Rotation x 8 reps per side @ 3011
Rest 45 seconds
Bat Wings x 5 reps @ 1515
Rest 45 seconds