October 23, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 seconds Over/Under Barbell
30 seconds Prone PVC Pipe Pass Thrus

30 seconds Dive Bomber Push-Ups
30 seconds Inchworm Walk + Scap Push-Up + Press-Up

30 seconds Banded Lateral Walks (left)
30 seconds Banded Lateral Walks (right)

and finish with …

Two sets of:
Row 300 meters
PVC Pipe Press from Behind the Neck x 30 seconds
PVC Pipe Good Mornings x 30 seconds

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

Built over the course of the three sets.

Followed by….

Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch x 2 reps

*Sets 1-3 = @ 75-80%
*Sets 4-6 = @ 80-85%

Single-Leg Progressions
Three sets of:
KB Front Rack Bulgarian Split Squats x 8-10 reps @ 3011
Rest 45 seconds between legs; Rest 90 seconds between sets

Conditioning
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Russian Kettlebell Swings
20/15 Calories of Assault Bike (or Rowing, Ski or Bike Erg)
10 Burpee Box Jump-Overs

35-54:

32/24 kg
55+: 24/16 kg; Step-Ups Okay

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

Optional Assault Bike Session

Every 2 minutes, for 20 minutes (10 sets):
30 seconds of Assault Bike

Note calories for each set.