May 24, 2016 – Masters Program

OFF-SEASON

A.
Every minute, on the minute, for 10 minutes:
Minute 1 – Double Unders x 40 reps
Minute 2 – Handstand Leg Taps x 20 reps

B.
Every 2 minutes, for 8 minutes (4 sets):
2 Cleans + 2 Front Squats

Immediately followed by…

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

Build to today’s heavy complex.

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

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

GAMES PREP

A.
Band-Assisted Upper Anterior Chain Opener
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 . . .

25-Foot Handstand Walk to Wall + Handstand Push-Ups x Max Reps
immediately followed by a 30 second handstand hold.

If you fall off the wall during your handstand push-up set, terminate the set, wait 60 seconds and kick back up to the wall for handstand push-ups x max reps plus immediately followed by a 30 second handstand hold.

followed by…

Donkey Kicks to handstand

x 50 reps

B.
Every minute, on the minute, for 5 minutes:
Tall Clean x 1 reps

and then . . .

Every 2 minutes, for 16 minutes, complete (8 sets):
Clean x 1.1

C.
Three rounds for time:
Run 800 Meters
Shoulder to Overhead x 25 reps

40-54: 95/65 lbs
55+:

85/55 lbs

D.
Three sets of:
Barbell Glute Bridges x 6-8 reps
Rest as needed
Hollow Body Complex x 10 reps
Rest 60 seconds