November 6, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Trap Mash x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side

10 reps each of:
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90

and finish with …

Xiopang Forward x 10 reps each arm
Squat Rock x 60 seconds

Snatch Progressions
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 3-5 reps

Build over the course of the 3 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps

Rest as needed, and then …

Every 90 seconds, for 12 minutes (8 sets):
Snatch

35-49:
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Sets 4-8 = 1 rep @ 85%

50+:
*Set 1 = 2 reps @ 65%
*Set 2 = 1 rep @ 70%
*Set 3 = 1 rep @ 75%
*Sets 4-8 = 1 rep @ 80%

Notes:
If you miss a weight two times then call it there.

Single-Leg Progressions
Three sets of:
Barbell Front Rack Alternating Reverse Lunges x 8-10 reps @ 3011
Rest 45 seconds between legs; Rest 90 seconds between sets

Pure Conditioning
All Age Divisions
Six rounds of:
Run 400 Meters
2 Rope Climbs
20 Calorie Assault Bike

If you’d like to practice your legless rope climbs then please do 1 legless rope climb + 1 rope climb.

Upper Body Accessory Work
Three sets of:
Landmine Rows x 6 reps each arm @ 2111
Rest as needed
100-Foot Waiters Carry (Left)
100-Foot Waiters Carry (Right)
Rest as needed

Optional Assault Bike Session
Twelve sets of:
15/10 Calorie Assault Bike
Rest 60 seconds

Please note times for each of the 12 sets.