May 18, 2016 – Masters Program

OFF-SEASON

Dynamic Mobility and Activation
Two sets of:
Shoulder Mash x 45 seconds per side
Band Assisted Anterior Pec Stretch x 45 seconds

Two sets of:
Inchworm Walk + Scap Push Ups x 2 reps
Banded Good Mornings x 20 reps
Thoracic Rotation x 5 reps per side

and then . . .

One set of:
Bamboo Overhead Walk x 100 meters

A.
Every minute, on the minute, for 12 minutes:
Behind the Neck Jerk x 1 rep @ 75%

Focus on good mechanics and making every rep technically sound

B.
Ten sets of:
Speed Deadlift x 3 reps @ 75-80% of 3-RM
Rest 60 seconds

C.
Max reps in 3 minutes of:
Double Unders x 30 reps
Run 400 Meters
Chest to Bar Pull Ups x Max Reps
Rest 3 minutes; complete 4 sets

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

GAMES PREP

SESSION ONE

A.
Take 5 minutes to draw out your jerk footwork

and then . . .

Every minute, on the minute, for 5 minutes:
Jerk Balance x 1 rep

and then . . .

Every 90 seconds, for 18 minutes:
Front Squat + Jerk

Build over the course of the 12 sets, try to increase load by 3-5% from last week

B.
Five rounds for time of:
Hang Squat Clean x 5 reps
Chest to Bar Pull Ups x 10 reps
24″/20″ Box Jumps x 15 reps

40-54: 155/115 lbs
55+:

135/95 lbs; Chin over the bar Pull-Ups; Step Ups allowed

C.
Four sets of:
Bamboo Bar Overhead Static Hold x 60 seconds
(Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
Rest as needed
Landmine Rows x 6-8 reps per side
Rest as needed

SESSION TWO

A.
Ten sets of:
300 Meters Run
SLOW WALK 100 Meters as your recovery

B.
One set:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps

followed by…

Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Backward Straddle Scoots x 40 feet

followed by…

Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)