November 14, 2017 – Masters Program 4.0

Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Openers x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by …

Two sets of:
Shoulder Pass Thrus in bottom of snatch x 10 reps

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

B.
Every 2 minutes, for 4 minutes (2 sets):
Snatch x 1 rep @ 65-75%

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-95%

Follwed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 95+%

C.
2014 Team Series Event 4
For time:
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans

35-54: 135/95 lbs
55-59: 115/75 lbs
60+: 95/65 lbs

Compare to August 29th, 2017

D.
Two sets of:
Banded March x 3 Minutes
Rest 30 seconds
Chinese Rows x 8 reps
Rest 2 minutes

Optional Session (Best performed 3-4 hours between sessions)
A.
Supinated Barbell Rows & Heavy dips
Every minute, on the minute, for 8 minutes:
5 Barbell Rows + 5 Stationary Dips

Barbell Rows
Max weight for 5 reps – supinated grip
Make sure you use ET on this. That means biceps (long head), latissimus dorsi, NO TRAPS, and internal obliques and glutes medius. You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly.

Straight into…

Dips
Max weight for 5 reps
This is a press, so normally internal torque, but I want you to use external torque to target the lateral head of the triceps. This will disengage your pec major to a degree, this is a trade-off to work on tricep strength.

Key points
Use bars not rings. The rings would require stabilization and thus the pec major. This is not what we are after here.
Use weight around your waist and put the weight behind you, not in front. This will target the triceps even more (I got that one from the Chinese Oly lifters)
External torque means strength. Go heavy. Not everyone can do this with weight and that’s ok. If that’s you just make sure you gage correctly so that you can do a max 5 reps strength exercise
External torque means internal obliques and rectus abdominis. Use both on the way up.

B.
Three Rounds of:
Rope Pulls x 25 meters + Dumbbell Bench Presses x 12-15 reps
Rest 90 seconds

C.
Every minute, on the minute, for 5 minutes:
Side-Delt Raises & Biceps Curls x 5 reps each

Side-Delt raises
Go heavy, 5 reps should be the max you can do. Make sure you stay in External Torque.

Biceps Curls
You can use a barbell, in which case you want a wide grip, or dumbbells. I like kettlebells. Just make sure you crank in ET. If your wrists bend it is absolutely normal.