May 20, 2016 – Masters Program

OFF-SEASON

Dynamic Mobility and Activation
One set of:
Shoulder Opener x 30 seconds
Front Rack Partner Assisted Stretch x 3 contract/release per side
Deep Squat Progression

x 6-8 reps

and then . . .

Two sets of:
Band Assisted Lateral Walks x 10 each direction
Band Assisted Monster Walks x 10 forward/backward

A.
Five sets of:
Front Squat with a Pause x 3-4 reps @ 3211
(MUST move up in weight from last week)
Rest 3 minutes

B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

Start with last attempted Shoulder Press and build from there on the minute.

C.
For time:
80 Double Unders
40 Burpees
60 Double Unders
30 Burpees
40 Double Unders
20 Burpees
20 Double Unders
10 Burpees

GAMES PREP

SESSION ONE

A.
One set of:
Band-Assisted Upper Anterior Chain Opener x 45 seconds

Five sets of:
Speed Swings x 5 reps
Rest as needed

followed by …

Three sets of:
Peek-a-boo Swings

x 5-6 reps

followed by …

Two sets of:
Ring Jump-up to Low Catch from Box x 3-5 reps (no extra dips)

followed by …

Five sets of:
Muscle-Ups x 45% of max UB reps
Rest 60 seconds

B.
Four sets of:
Run 400 Meters
15 Power Cleans
Rest 2 minutes

40-54: 135 lb/95 lbs
55+: 115 lb/75 lbs

*Test yourself here. Run straight to the barbell and go. See the time differences and how you feel between going unbroken, dropping the barbell and picking it right back up, etc.

C.
Two sets of:
Overhead Yoke Carry x 100 Feet
Rest as needed

Perform this for max load. The goal is to establish how much weight you can support for the full 100 feet.

Two sets of:
Hand-Over-Hand Rope Pull x 100 Feet
Rest as needed

This should be heavy! It’s too light if you’re able to keep it moving smoothly the whole way.

Two sets of:
Farmer’s Carry x 60 Feet
Rest as needed

Perform this for max load.

Two sets of:
Harnessed Sled Pull x 100 Feet
Rest as needed

This should be heavy!

SESSION TWO

A.
40-54:
For time:
1 Squat Snatch (190/110 lb.)
1 Squat Snatch (200/115 lb.)
1 Squat Snatch (205/120 lb.)
1 Squat Snatch (210/125 lb.)
1 Squat Snatch (215/130 lb.)

Rest 5 minutes and then . . .

For time:
1 Squat Snatch (220/135 lb.)
1 Squat Snatch (230/140 lb.)
1 Squat Snatch (235/145 lb.)
1 Squat Snatch (240/150 lb.)
1 Squat Snatch (245/155 lb.)

55+:
For time:
1 Squat Snatch 9160/80 lb.)
1 Squat Snatch (170/90 lb.)
1 Squat Snatch (180/100 lb.)
1 Squat Snatch (190/110 lb.)
1 Squat Snatch (200/115 lb.)

Rest 5 minutes and then . . .

For time:

1 Squat Snatch (205/120 lb.)
1 Squat Snatch (210/125 lb.)
1 Squat Snatch (215/130 lb.)
1 Squat Snatch (220/135 lb.)
1 Squat Snatch (230/140 lb.)

B.
Four sets of:
Snatch Lift Off x 2 reps + Snatch Pull @ 95-100%
Rest as needed

C.
Three sets for times of:
80 Double-Unders
25 GHD Sit-Ups
Rest 2 minutes