October 30, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Band Assisted Lat Stretch x 60 seconds per side
Pec Smash with Lacrosse Ball

x 60 seconds per side

and then …

Two sets of:
30 Seconds Scap Push-Ups
30 Seconds Ring-Rows
30 Seconds Sky Divers
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)
30 Seconds Deep Squat Progression

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

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

*Set 1 = @ 75%
*Set 2 = @ 80%
*Set 3 = @ 84%
*Set 4 = @ 87%
*Sets 5-6 = @ 90%

Single-Leg Progressions
Three sets of:
KB Front Rack Bulgarian Split Squats x 6-8 reps @ 2011
Rest 45 seconds between legs; Rest 90 seconds between sets

Conditioning
35-54:

Every 8 minutes, for 32 minutes (4 sets), complete:
60 Calorie Row
50′ Overhead Single Arm DB Walking Lunge (50/35 lbs)
5 Devils Press (50/35 lbs)

55+:
Every 8 minutes, for 32 minutes (4 sets), complete:
50 Calorie Row
40′ Overhead Single Arm DB Walking Lunge (35/20 lbs)
5 Devils Press (35/20 lbs)

Upper Body Accessory Work
Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 – Half-Kneeling Landmine Press (Left) x 6-8 reps @ 21X1
Minute 2 – Half-Kneeling Landmine Press (Right) x 6-8 reps @ 21X1
Minute 3 – Band Pull-Aparts x 10 reps @ 2020

Optional Assault Bike Session
Eight sets of:
30/20 Calorie Assault Bike
Rest 2 minutes

Hit these hard! Note times for each set.