September 11, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds

and then …

CrossOver Symmetry
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flyies x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

*Please ensure the upper traps are not taking over during the drills above*

Two sets of:
Run 400 Meters
Forward/Backward Arm Swings x 10 reps in each direction
Scap Push-Ups x 5 reps
Push-Ups x 10 reps
Strict Pull-Ups x 5-10 reps

A.
Three sets of:
Overhead Squat x 1-2 reps (no tempo)
Rest 2 minutes

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch Pull + Snatch

Set 1-2 @ 70%
Set 3-4 @ 75%
Set 5-6 @ 80%
Sets 7-8 @ 80+%

Work to keep your pulls as consistent as possible.

C.
Four sets of:
60 seconds of Assault Bike @ 75%
Rest 30 seconds
60 seconds of Assault Bike @ 80%
Rest 30 seconds
60 seconds of Assault Bike @ 85%
Rest 2 minutes

Optional Session (Best performed 3-4 hours between sessions and only if your schedule allows for this and body feels good)
A.
Every minute, on the minute, for 10 minutes:
Supinated Wide Grip Pull-Ups x 1-3 reps

and then …

Three sets of:
Seated Rope Pulls x 30′
Rest 30 seconds
Front Rack Sandbag Hold x 60 seconds
Rest 30 seconds

and then …

Heavy-ish Reverse Sled Drag x 800 meters

B.
Two sets of:
Banded Hamstring Curls x 25 reps
Rest 45 seconds
Bat Wings x 5 reps @ 1515
Rest 45 seconds