May 3, 2016 – Masters Program

OFF SEASON

A.
Every minute, on the minute, for 10 minutes:
Minute 1 – Double Unders x 30-40 reps
Minute 2 – Push-Ups

40-54: 15/12 Push-Ups
55+:

12/10 Push-Ups

B.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 High Hang Cleans + 3 Front Squats @ 50-55% 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 @ 60-65% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Clean + 1 Front Squat @ 70-75% of 1-RM Clean

C.
Three sets of:
Dumbbell Side Step Up x 8 reps per side*
Rest 60 seconds
Strict Supinated 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 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 . . .

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…

Three sets of:
45 seconds of Nose-to-Wall Split Handstand Hold
Rest 60-90 seconds

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

and then . . .

Every two minutes, for 16 minutes (8 sets)
3-Position Clean
(High Hang, Mid Thigh, 2″ Below the Knee)

and then . . .

Every two minutes, for 6 minutes (3 sets)
2-Position Clean
(Mid Thigh, 2″ Below the Knee)

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:
Run 800 Meters
Kettlebell Swings x 25 reps
Wall Ball Shots x 15 reps
Rest 3 minutes

40-54: 53/24 kg; 30 lbs to 10′ target/20 lbs to 10′ target
55+: 24/16 kg; 20 lbs to 10′ target/14 lbs to 10′ target

D.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds
Seated Leg Lifts x 15 reps
Rest 45 seconds