January 20, 2017 – Masters Program

Dynamic Mobility & Activation
Two sets of:
T-Spine Pulse on bench

x 10 pulses
Kettlebell Ankle Pulse x 10 pulses per side
Deep Squat Progression x 5 reps

and then …

Two sets of:
Row 300 meters @ a conversational pace
Burgener Warm-Up

A.
Every 2 minutes, for 8 minutes, complete:
Power Snatch x 1 rep
Set 1 – 65%
Set 2 – 70%
Set 3 & 4 – 75%

followed by …

Every 2 minutes, for 8 minutes, complete:
Snatch x 1 rep
Set 5 – 75-80%
Set 6-8 – 80-85%

*Work on consistency in snatch mechanics

followed by …

Every 2 minutes, for 4 minutes, complete:
Snatch Pulls x 2 reps @ 100%

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 80%

Max reps sets terminate with any excessive pausing at the top of the
lift. The athlete should take no more than 2 seconds at the top of the
lift to breathe, brace and start their descent for the next rep.

C.
40-54:
Five rounds for time of:
20 Wall Ball Shots (20 lbs to 10′ target/14 lbs to a 10′ target)
12 Chest-to-Bar Pull-Ups

55-59:

Five rounds for time of:
20 Wall Ball Shots (20 lbs to 9′ target/10 lbs to a 10′ target)
10 Chest-to-Bar Pull-Ups

60+:
Five rounds for time of:
20 Wall Ball Shots (20 lbs to 9′ target/10 lbs to a 10′ target)
10 Chin-Over-the-Bar Pull-Ups

Your goal is to stay smooth and effecient with the wall ball shots. Make every rep count and work on finding a good breathing pattern for the wall ball shots. Many like to exhale as they throw the ball to the target and inhale as they catch the ball. Find out what you prefer and work on keeping good posture and good breathing during this workout.

Optional Session (Best performed 3-4 hours between sessions)

Six sets of:
Assault Bike x Max Calories in 60 seconds
Rest 4 minutes