January 6, 2015 – Masters Program

Workout of the Day
Mobility and Activation

Three sets of:
Rack Assisted Squat Therapy

x 5 reps with a 10 second hold at bottom position
Band Assisted Ankle Mobility x 10 pulses per ankle
Trap 3 Raises

x 8-10 reps @ 2111
(use very light weight, if any at all, and focus on properly activating the lower trap)

A.
Every 2 minutes, for 10 minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds)

B.
Every 90 seconds, for 15 minutes (10 sets), complete:
Snatch from High Blocks x 2 reps
(if you don’t have blocks – perform two reps from the high hang)

C.
Every 3 minutes, for 18 minutes (6 sets):
Row 250 Meters
12 Burpee Box Jump-Overs (24″/20″)
(55+: Step-Overs are acceptable)

Perform these sets as quickly as humanly possible, then rest and recover. Note times for each of the six sets…we’re looking to see what kind of drop-off occurs, and when. Your goal should be to set a pace that is as aggressive as possible without losing a significant amount of time over the course of the six sets.

D.
Three sets of:
Strict Ring Dips or Stationary Dips x 8-10 reps @ 2112
(abide the tempo – controlled 2 second descent, then pause for 1 full second at the bottom position, drive up, then hold at the top for 2 seconds with pinkies in contact with your thighs)
Rest 90 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
(note the tempo – controlled 2-second descent, then pause for 1 full second at the bottom before starting the next rep – add weight if this rep scheme is easily achievable for you)
Rest 90 seconds

*During your strict pull ups, maintain a hollow body position. Avoid overextending in the low back as you pull. Set up with your feet together, glutes engaged. Start by pulling your scaps back and down, then pull yourself over the bar keeping your head in a neutral position.

**If you’re unfamiliar with tempo prescriptions or why they are used, please read this article.
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QUESTION FOR ALL PARTICIPATING ATHLETE

S – Please let us know if you have access to jerk blocks that can be used for both pulling and for overhead work. We would like to utilize blocks to help our masters athletes develop speed in their snatch and clean, but will not make it a program emphasis if they are not available to most of you.