May 17, 2016 – Masters Program

OFF-SEASON

A.
Every minute, on the minute, for 10 minutes:
Minute 1 – Row 250/200 Meters
Minute 2 – Nose to Wall Handstand Hold x 45 seconds

B.
Every 2 minutes, for 6 minutes (3 sets):
2 Cleans + 2 Front Squats

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
1 Clean + 1 Front Squat + 1 Clean

Build to today’s heavy complex.

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
2 Clean Lift-Offs + 1 Clean Deadlift with Tempo Descent @ 100-105% of your 1-RM Clean

(pause 1 second at the knees on each clean lift-off, then perform the clean deadlift with a 4 second eccentric descent to return the barbell to the floor)

C.
Three sets of:
Barbell Step Up (front rack) x 8 reps per leg
Rest 60 seconds
Weighted Supinated Grip Pull-Ups x 4-5 reps @ 2111
Rest 60 seconds

D.
Twenty sets of:
30 seconds of Rowing @ 90% effort
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 . . .

Ten sets of:
Wall Walk + Handstand Walk
Rest as needed

B.
Every minute, on the minute, for 5 minutes:
Muscle Clean x 1-2 reps

and then . . .

Every 2 minutes, for 12 minutes, complete (6 sets):
Clean x 1.1.1.1.1
(rest 2-5 seconds between singles – looking for quick drop-n-go sets, working to cycle heavy-ish loads for 5 reps)

C.
Three sets of:
Assault Bike x 25/20 calories
Shoulder to Overhead x 10 reps
Overhead Walking Lunges x 25 feet
Rest 3 minutes

40-54:

155/105 lbs
55-59: 135/95 lbs; 20/15 calories
60+: 115/75 lbs; 20/15 calories

D.
Three sets of:
Barbell Good Morning x 4-5 reps @ 3111
Rest as needed
GHD Supine Straight Body Hold x 60 seconds
Rest as needed
GHD Prone Straight Body Hold x 60 seconds
Rest as needed