May 30, 2016 – Masters Program

OFF-SEASON

Dynamic Mobility and Activation
Three sets of:
Banded Lat Stretch x 45 seconds per side
Wall Slides x 5-6 reps
Squat Rocks

x 45 seconds

and then …

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

A.
Every 2 minutes, for 10 minutes, complete:
Overhead Squat x 1 rep @ 3111

B.
Every 3 minutes, for 12 minutes (4 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)

Immediately followed by…

Every 3 minutes, for 9 minutes (3 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep

and then . . .

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + 1 Snatch Pull @ 105%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 80-85%
Rest 2-3 minutes

Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 85-88%

D.
Three sets of;
Single Arm Dumbbell Row x 8 reps each arm @ 2111
Rest as needed
Weighted Reverse Hypers x 20 reps
Rest as needed

GAMES PREP

SESSION ONE

A.
Take 15 minutes to build to a new 1-RM Overhead Squat

B.
Take 20 minutes to build to a heavy Snatch

and then …

Three sets of:
3-Position Halting Snatch Deadlift
Rest as needed

For this exercise, you will employ a 1-2 second pause at three separate points: (1) 2″ off the floor; (2) the knees; and (3) mid-thigh. The purpose is to pause and hold your IDEAL position at each of these points, so don’t let your ego and the load get the best of you. Keep your lats tight and pay attention to the distribution of weight through your foot at each point to ensure you’re performing this correctly.

C.
Every minute, on the minute, for 12 minutes:
Minute 1 – Push Press x 5 reps + Push Jerk x 5 reps
Minute 2 – Toes to Rings + Muscle-Up x 2-5 reps

40-49: 135/95 lbs
50-54: 105/75 lbs
55+: 95/65 lbs; Toes to Rings x 10 reps

SESSION TWO

A.
Back Squat
*Set 1 – 6 reps @ 75-80%
*Set 2 – 4 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
Rest 2-3 minutes between sets.

B.
Every minute, on the minute, for 18 minutes (6 sets of each):
Minute 1: 15 Wall Ball Shots
Minute 2: 10 Burpee Box Jumps (24″/20″)
Minute 3: 10 Alternating DB Squat Snatches

40-54:

30 lbs to 10′ target; 20 lbs to 10′ target; 75/55 lbs
55+: 20 lbs to 9′ target; 14 lbs to 9′ target; Step Overs Allowed; 55/35 lbs