April 3, 2018 – Masters Qualifier Prep Program

Dynamic Mobility & Activation
T-Spine Opener per Julien

and then …

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk

x 20 meters

and then …

Two sets of:
Sloth Viking Press x 5-7 reps
Rest as needed

A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 3-5 reps

Built over the course of the four 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.

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch

*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

C.
35-54:
21-15-9
Shoulder-to-Overhead (135/95 lbs)
Chest-to-Bar Pull-Ups

55+:
21-15-9
Shoulder-to-Overhead (95/65 lbs)
Chin-Over-Bar Pull-Ups

Notes:
Please go back and see what you did on this in last years Qualifier. This is a fast workout but shoulders will fatigue quickly so it is paramount that you utilize a good shoulder to overhead cycling

and maintain rhythm in your chest-to-bars. Be calculated about when you need to break (if you need to) and place your chalk on a j-peg so you don’t need to bend over to get the chalk. Make sure your barbell is close to the pull-up bar so that you ideally drop the barbell, turn around, and jump straight to the pull-up bar.

PM Session (Optional)
Every minute, on the minute, for 7 minutes:
5 Wide-Grip Pull-Ups + 5 Stationary Dips (you may add weight if desired)

followed by …

Every minute, on the minute, for 5 minutes:
5 Ab-Wheel or Barbell Roll-Outs + 5 Rear Delt Raises

followed by …

Three sets of:
Sandbag Squats x Max reps (goal is 20 reps)*
Straight into Sled Drags x 40 meters (this should be a medium to heavy load but you should not stop during the sled drag)
Rest 3 minutes
*Use a weight that will be challening to get 20 reps unbroken.

Group Not Participating in Master Qualifier
(Same Warm-Up)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 3-5 reps

Built over the course of the four 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.

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch

*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

C.
Every minute, on the minute, for 7 minutes:
5 Wide-Grip Pull-Ups + 5 Stationary Dips (you may add weight if desired)

followed by …

Every minute, on the minute, for 5 minutes:
5 Ab-Wheel or Barbell Roll-Outs + 5 Rear Delt Raises

followed by …

Three sets of:
Sandbag Squats x Max reps (goal is 20 reps)*
Straight into Sled Drags x 40 meters (this should be a medium to heavy load but you should not stop during the sled drag)
Rest 3 minutes
*Use a weight that will be challening to get 20 reps unbroken.

Note:
If you were unable to perform the rowing session from yesterday, then please do the rowing session today instead of the above Part C.