July 4, 2016 – Masters Program

OFF-SEASON

A.
Three sets of:
Foam Roll T-Spine Stretch x 10 pulses
Hawaiian Squats x 6-8 reps per leg

followed by …

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps

Rest as needed
Triceps Opening Extensions x 5/5/5 reps

Rest as needed

B.
Every minute, on the minute, for 5 minutes:
Sotts Press (behind the neck) x 3 reps

and then . . .

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pulls + 1 Snatches + 1 Overhead Squats @ 70-75% of 1-RM Snatch

Immediately followed by…

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

C.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

D.
Two sets of:
Overhead Yoke Carry x 100′
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
Rest 2-3 minutes

C.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible without stopping)
Rest 2-3 minutes

D.
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

E.
300-Meter Sandbag Carry (80-120 lbs)
GAMES PREP

Session One

A.
Take 12 minutes to work up to a Heavy Snatch Balance.

B.
In 15-20 minutes build to a Snatch Pull + Snatch @ 85% of 1-RM Snatch

C.
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 3/2 Muscle-Ups + 20 Double Unders
Minute 2 – 5 Power Snatches
Minute 3 – 10 Chest-to-Bar Pull-Ups

You’ll hit each of these stations 10 times.

40-49: 3/2 MU; 135/95 lbs
50-54: 2/1 MU; 95/65 lbs
55+: 3/2 Ring Dips; 75/55 lbs; 10 Chin-over-the-Bar Pull-Ups

Session Two

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 3 reps @ 80%

B.
Two sets of:
Overhead Yoke Carry x 100′
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
Rest 2-3 minutes

followed by …

C.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible without stopping)
Rest 2-3 minutes

followed by …

D.
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes