Day 1 – Masters Program

Dynamic Mobility and Activation

Spend 60 seconds doing the Med Ball T-Spine Opener
and then . . .
Spend 45 seconds per side in the Twisted Cross Pec Stretch
and then . . .
Spend 45 seconds per side in the Perfect Stretch

followed by. . .

Two sets each arm of:
Single-Arm Viking Sloth Presses x 5-7 reps
Rest as needed

Focus on mechanics and tempo, not reps. Slow and controlled on the descent, smooth and strong on the ascent. Try to feel tension through the internal obliques on the descent and engage the lats and pecs as hard as possible on the ascent. You should not be shrugging at any point during this movement.

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

followed by . . .

Every minute, on the minute, for 3 minutes (3 sets):
Snatch Drops x 2 reps

followed by . . .

Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 2 reps + 1 Overhead Squat @ 3211

B.
Every 2 minutes, for 8 minutes (4 sets), complete:
High Hang Snatch x 3 reps @ 65-70% of 1-RM Snatch

C.
35-54
Five sets for times of:
Assualt Bike x 20/15 calories
Ring Dips x 15/10 reps
Rest 2 minutes

55+
Five sets for times of:
Assualt Bike x 20/15 calories
Stationary-Dips x 15/10 reps
Rest 2 minutes

*Try to keep all of your times consistent. These are sprint sets so they should be 95+% effort.

D.
Three sets of:
Dumbbell Tate Presses x 12 reps
Rest as needed
Piston Push Downs x 60 reps
Rest as needed