June 6, 2016 – Masters Program

OFF-SEASON

Dynamic Mobility and Activation
Three sets of:
Banded Pec Stretch x 60 seconds
Wall Slides x 5-6 reps
Band Assisted Perfect Stretch x 45 seconds per side

and then . . .

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)
Biceps Opening Curls x 5/5/5 reps
Rest as needed

A.
Take 12-15 minutes to work up to a new 1-RM Overhead Squat

B.
Every minute, on the minute, for 3 minutes, complete:
Drop Snatch x 2 reps

and then …

Every 3 minutes, for 12 minutes (4 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Immediately followed by…

Every 3 minutes, for 12 minutes (4 sets):
Snatch x 1 rep

and then . . .

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + 1 Snatch Pull @ 105%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90%

D.
Three sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed
Assisted Leg Curls x 8 reps per leg
Rest as needed

GAMES PREP

SESSION ONE

A.
Every 2 minutes, for 10 minutes, complete:
Overhead Squat x 2-3 reps @ 75% of 1-RM

B.
Six sets of:
3-Position Snatch @ 70-75% of 1-RM
Rest as needed

C.
Every minute, on the minute, for 12 minutes:
Minute 1 – Deadlift x 10 reps*
Minute 2 – Chest-to-Bar Pull-Ups x 8-10 reps

*Practice proper bracing and ensure good movement but not extending at the top. Check out our good friend Sam Dancer instructing on how to properly deadlift.

40-54: 185/135 lbs
55+: 155/115 lbs; Chin-Over-the-Bar Pull-Ups x 8-10 reps

SESSION TWO

A.
Every 2 minutes, for 12 minutes, complete:
Sets 1-5: Back Squat x 5 reps @ 75%
Set 6: Back Squat x Max Reps

B.
Every minute, on the minute, for 16 minutes:
Even Minutes – Wall Ball Shots x 6-8 reps
Odd Minutes – Muscle-Ups

40-44: 30 lbs to 10′ target; 20 lbs to 9′ target; 4/3 Muscle-Ups
45-49: 30 lbs to 10′ target; 20 lbs to 9′ target; 3/2 Muscle-Ups
50-54: 30 lbs to 10′ target; 20 lbs to 9′ target; 3/2 Muscle-Ups
55-59: 20 lbs to 9′ target; 14 lbs to 9′ target; 2/1 Muscle-Up
60+: 20 lbs to 9′ target; 14 lbs to 9′ target; 3/2 Ring-Dips