June 10, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Mash the achilles cord/calf with a KB x 60 seconds per side

Banded Pass Thrus x 10 reps while at the bottom of the squat

Every minute on the minute for 6 minutes:
Min 1 – KB Windmill x 5 reps per side
Min 2 – Single Arm KB Press x 5 reps per side
Min 3 – KB Goblet Squats x 5 reps with a 3 second hold at the bottom

Shoulder Prehab

Two sets of:
10-15 Banded Internal Rotation
10-15 Banded External Rotation
5 Bat Wings @ 1515
Rest as needed

A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch x 1 rep

*Set 1 @ 70% of 1-RM Snatch
*Set 2 @ 75% of 1-RM Snatch
*Set 3-4 @ 80% of 1-RM Snatch
*Set 5-6 @ 85% of 1-RM Snatch

(It is a regular squat snatch, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed.)

B.
35-54:
Against a 4 minute clock, complete:
500 Meter Row
Max Strict Handstand Push-Ups
Rest 4 minutes; repeat for 3 sets

55+:
Against a 4 minute clock, complete:
500 Meter Row
Max Wall Walks (must show control on the descent)
Rest 4 minutes; repeat for 3 sets

If you do not have Strict Handstand Push-Ups then please substitute with one of the following:
Wall Walks
L-Seated DB Press

(choose a weight that you can do 6-8 reps unbroken with)

Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
A.
Take 10 minutes to build to 80%, and then …

Six sets of:
Back Squat x 2 reps @ 85%
Rest 2 minutes between sets

55+:
Four sets of:
Back Squat x 2 reps @ 85%
Rest 2 minutes between sets

B.
Three sets of:
Banded Face Pulls x 10-12 reps
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds