November 7, 2017 – Masters Program 4.0

Openers and Activation

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by …

Two sets of:
Band Warm-Up Series x 10 reps for each drill

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance

x 2 reps

B.
Every 2 minutes, for 6 minutes (3 sets):
Mid-Thigh Snatch + Snatch @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 2 reps @ 75-85%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch x 1 rep @ 85-90%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pulls x 2 reps @ 90-100%

C.
“Speed Demon”
For time:
Row 40 calories
Thrusters x 30 reps
Burpees over the Barbell x 20 reps

35-49:
115/75 lbs

50-54:
95/65 lbs

55+:
75/55 lbs

Compare to August 22, 2017

Fastest times recorded were from Rob Walker with 4:37 and Cheryl Brost with 4:57

D.
Two sets of:
Banded Hamstring Curls x 30 reps
Rest 20 seconds
Banded Glute Bridges

x 30 reps
Rest 20 seconds
Bent Over Supinated-Grip Barbell Rows x 10 reps
Rest as needed

Optional Session (Best performed 3-4 hours between sessions)
A.
Every minute, on the minute, for 6 minutes, complete:
3 Supinated Grip Strict Pull-ups & 3 Sandbag Tosses

Grab a sandbag and throw it as high as you can 5 times. It’s that simple.
Shoot for around 3 meters

B.
Two sets of:
Rope Pull x 25 meters
Sandbag Carry x 50 meters (max weight – goal is 50% of 1-rm deadlift)
Rest as needed

C.
One set of:
Overhead Yoke Carry x 50 meters (make this heavy)

D.
Every minute, on the minute, for 5 minutes:
Side-Delt Raises & Biceps Curls x 5 reps each

Side-Delt raises
Go heavy, 5 reps should be the max you can do. Make sure you stay in External Torque.

Biceps Curls
You can use a barbell, in which case you want a wide grip, or dumbbells. I like kettlebells. Just make sure you crank in ET. If your wrists bend it is absolutely normal.