May 10, 2016 – Masters Program

OFF-SEASON

A.
Every minute, on the minute, for 10 minutes:
Minute 1 – Shuttle Run (30 feet) x 6 runs
Minute 2 – Matador Dips (Stationary Dips)

40-54: 15/12 Stationary Dips
55+: 12/10 Stationary Dips

B.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 High Hang Cleans + 3 Front Squats @ 55% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Mid Thigh Cleans + 2 Front Squats @ 65% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Clean + 1 Front Squat @ 75% of 1-RM Clean

C.
Three sets of:
Dumbbell Forward Step Up x 8 reps per leg*
Rest 60 seconds
Strict Pronated Grip Pull-Ups x 8-10 reps @ 3111
Rest 60 seconds

*Make sure to not step from the non working leg. All the drive to step up comes from the working leg.

D.
Fifteen sets of:
30 seconds of Assault Bike @ 75/65 RPM
Rest 30 seconds

GAMES PREP

A.
Band-Assisted Upper Anterior Chain Opener
(click movement to watch video and understand the movement)
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm

and then . . .

10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

For perfect positioning:
10 Wall Walk + Handstand Walk

B.
Every minute, on the minute, for 4 minutes:
Tall Clean x 1 rep

and then . . .

Every 90 seconds for 12 minutes (8 sets):
Hang Clean (mid-thigh) + Clean (2″ below the knee)

and then . . .

Every 90 seconds, for 6 minutes (4 sets)
Clean (2” below the knee) + Clean

Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.

C.
Three sets of:
Row 500 Meters
Alternating DB Snatch x 20 reps
Toes to Bar x 15 reps
Rest 3 minutes

40-54: 75/55 lbs
55+: 55/35 lbs

D.
Three sets of:
Barbell Glute Bridges x 6-8 reps
Rest as needed
Chinese Plank x 30 seconds (Max Load)
Rest 60 seconds
Chinese Plank x 30 seconds (Max Load)
Rest as needed