May 24, 2017 – Masters Off-Season Program

Dynamic Mobility & Activation
One set of:
Twisted Cross Stretch x 60 seconds per side

and then . . .

Two sets of:
Wall Slides x 6 reps
Y’s, T’s, W’s x 6 reps each

and then . . .

Two sets of:
Med Ball Hamstring Curls x 5 reps
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)

A.
Take 5 minutes to draw out your footwork and do 10 jump and lands

And then . . .

Three sets of:
Drop to Split x 3 reps
*Focus on recieving in the proper position. This should be light if you are new to this drill. Focus on technique before load.

And then . . .

Every 90 seconds, for 15 minutes, complete (10 sets):
Behind the Neck Jerk x 1 @ 70-75%

Depending on preference, you can choose either split jerk or push jerk

And then . . .

Every 2 minutes, for 6 minutes, complete (3 sets):
Jerk Recovery x 1.1 reps
*Focus on proper weight distribution and having good stability with the barbell overhead. Build over the course of the 3 sets to a heavy.

B.
In 25 minutes or less, build to today’s heavy deadlift single.

Only go as heavy as proper mechanics will allow.

C.
As many rounds and reps as possible in 20 minutes:
Run x 600 meters
Deadlift x 10 reps
Push-Press x 15 reps

35-49:

Deadlift 225/185 lbs; Push-Press 135/95 lbs
50-54: Deadlift 205/155 lbs; Push-Press 115/75 lbs
55+: Deadlift 185/135 lbs; Push-Press 95/65 lbs

D.
Three sets of:
Reverse Hyper x 20 reps (unweighted)
Rest as needed

If you don’t have a reverse hyper, then try this instead:
Weighted Reverse Hyper x 10 reps