April 10, 2017 – Masters Qualifier Prep Program

Dynamic Mobility & Activation
Spend 5 minutes mashing your shoulder

and then . . .

Two sets of:
T-Spine Hold on Foam Roller x 30 seconds
Banded Pass Thrus in a Squat x 10 reps

and then . . .

Every minute, on the minute, for 3 minutes, complete:
Weighted Supinated Grip Pull-Up x 2-3 reps

B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch Balance + Overhead Squat

C.
Every 90 seconds, for 9 minutes, complete (6 sets):
Snatch Pull + Snatch

*Work up to a heavy

and then . . .

Every minute, on the minute, for 9 minutes:
Snatch Pull + Power Snatch @ 85% of todays heavy complex

C.
Every minute, on the minute, for 21 minutes:
Minute 1 – Assault Bike x 15/12 calories
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Burpees to Pull-Up Bar x 6 reps + Toes-to-Bar x 5 reps

55+:
Assault Bike x 12/9 calories
Push-Press x 10 reps (95/65 lbs)

Optional Session (Best performed 3-4 hours between sessions)
A.
Every 30 seconds, for 2 minutes (4 sets) of:
Candlestick Roll to Pistol Squat or Pistol Squat Balance x 4 reps (alternate feet)

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Alternating Pistol Squat Negative to Pistol Balance x 4 reps @ 45A1 (use Kettlebell in a Goblet Hold for more difficulty)
55+: Hold onto a rack as you lower yourself down

Followed by. . .

Every 90 seconds, for 3 minutes (2 sets) of:
Single Leg Balance Hold (3 position) x 30 seconds (each position)

B.
Four sets of:
Row 500 Meters @ +6-8 seconds of your 500 Meter best
Rest 2-3 minutes