October 3, 2016 – Masters Program

Dynamic Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – T-Spine Pulse x 8 reps
Minute 2 – Russian Baby Makers x 8 reps
Minute 3 – Banded Pec Stretch x 45 seconds

followed by …

Two sets of:
Deep Squat Progression x 5 reps
Shoulder Pass Thrus at Bottom of Squat x 10 reps

followed by …

Two sets:
Dumbbell Z-Press x 5 reps
Rest 2-3 minutes

A.
This is the same sequence as last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.

Two sets of:
45/33 lbs Bar Snatch Push Press + Overhead Squat x 5 reps

Followed by….

Two sets of:
65/45 lbs Bar Snatch Push Press + Overhead Squat x 5 reps

Followed by …

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 68-73%

(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

B.
Five sets of:
Unsupported Seated Shoulder Press x 5 reps @ 2111
(sit on a bench without back support, and overhead press as much as you can for 5 reps)
Rest 2-3 minutes

*Same as last week, try to increase the load used

C.
Against a 3 minute clock, complete:
400 Meter Run
Power Cleans x Max Reps
Rest 3 minutes. Complete five sets.

40-49: 185/125 lbs
50-54: 155/115 lbs
55+: 135/95 lbs

D.
Three sets of:
Barbell Glute Bridges x 8-10 reps @ 11X1
Rest 60 seconds
Landmine Rows x 6-8 reps
Rest 60 seconds