July 8, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
T-Spine Pulse on Bench x 60 seconds

and then …

Deep Squat Progressions x 5 reps
Banded Pass Thrus in a Squat x 15 reps

and then …

Two sets of:
Incline Dumbbell Y, T, W x 5 reps
Scap Push-Ups x 10 reps
Rest as needed

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

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep

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

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Squat Snatch x 1 rep

*Sets 1-2 @ 65% of 1-RM Power Snatch
*Sets 3-4 @ 70% of 1-RM Power Snatch
*Sets 5-6 @ 75% of 1-RM Power Snatch

C.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80% (50+: 1 rep @ 78%)
*Set 5 – 1 rep @ 82.5% (50+: 1 rep @ 80%)

Followed by…

One set of:
Back Squat x 3 reps @ 82.5% (50+: 3 reps @ 80%)
(no tempo prescription)

D.
35-54:
Against a 3 minute clock, complete for max reps:
50 Double-Unders*
15 Chest-to-Bar Pull-Ups
20/24″ Burpee Box Jump-Overs x Max Reps
Rest 3 minutes; repeat for three sets.

*If you don’t have double-unders then you can do 100 single-unders or, if you have a some double-unders, then devote 60 seconds to getting as many double-unders as possible*

55+:
Against a 3 minute clock, complete for max reps:
30 Double-Unders**
15 Chin-Over-The-Bar Pull-Ups
20/24″ Burpee Box Jump-Overs/Step-Overs x Max Reps
Rest 3 minutes; repeat for three sets.

**If you don’t have double-unders then you can do 75 single-unders or, if you have a some double-unders, then devote 60 seconds to getting as many double-unders as possible*

If you don’t have pull-ups yet then here are some progressions for Pull-Ups:
Barbell Assisted Strict Pull-Ups
Band Assisted Strict Pull-Ups
Ring-Rows (must be strict)

Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
Every 3 minutes, for 30 minutes (10 sets) for max calories:
30 seconds of Assault Bike

Note results for all ten sets and look for inconsistencies and critical drop off.