June 20, 2016 – Masters Program

OFF-SEASON

A.
Three sets of:
Banded Lat Stretch x 45 seconds per side
Wall Slides x 5-6 reps
Squat Rocks x 45 seconds

and then …

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 2 minutes, for 12 minutes, complete:
Snatch High-Pull + Power Snatch + Overhead Squat (focus on your landing for the power snatches)
Rest 2 minutes

and then . . .

Every 2 minutes, for 12 minutes, complete:
Snatch Lift-Off + Snatch
(Start between 70-75% of 1-RM)

and then . . .

Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 110% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C.
Four sets of:
Bulgarian Split Squats x 6-8 reps per leg @ 3011
Rest 45 seconds between leg; 90 seconds between sets

D.
Two sets of:
Overhead Yoke Carry x 100′
Rest 2-3 minutes

*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.

followed by…

Two sets of:
Rope Pulls x 100′
Rest 2-3 minutes

followed by…

One set of:
Sandbag Carry x 300 feet
(as heavy as possible, 1-2 drops allowed)

GAMES PREP

SESSION ONE

A.
Every 2 minutes, for 12 minutes, complete:
Snatch Balance

*Build over the course of the 6 sets

B.
Five sets of:
Snatch Pull + Hang Snatch @ 75%
Rest as needed

and then . . .

Four sets of:
Snatch with Pause @ the bottom x 2 reps @ 75-80%
Rest as needed

and then . . .

Three sets of:
Snatch Pull x 2 reps @ 105%
Rest 2-3 minutes

C.
Every minute in the minute for 21 minutes
Minute 1: Assault Bike
Minute 2: 20 Double Unders + 8 Shoulder to Overhead
Minute 3: 12 toes to bar

40-54: 18/14 calories; 135/95 lbs
55+: 15/12 calories; 10 Toes to Bar

SESSION TWO

A.
Every 2 minutes, for 12 minutes, complete:
Sets 1-5: Back Squat x 5 reps @ 83-85%
Set 6: Back Squat x Max Reps @ 83-85%

B.
Every minute, on the minute, for 10 minutes:
Legless Rope Climb x 1 ascent*
*If you are profecient with legless rope climbs then make this 2 ascents

55+:
Every minute, on the minute, for 6 minutes:
Rope Climb x 1-2 ascents

Rest 2 minutes, and then . . .

40-49:
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 10/8 reps

50-59:
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 10/8 reps to 2″ riser

60+:
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 10/8 reps to 4″ riser