Masters Cycle 1

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep A-1

1-3 sets: P1. Band Snow Angel x 10-12 P2. Supine Iso Adduction Knees to Chest x 10-15 P3. Poliquin Step-up x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.

Snatch with No Jump from Power Position

4 x 3 @ 40 %

Snatch

3 x 3 @ 70 %

Floating Halting Snatch Deadlift on Riser

3 x 5 @ 80 %

Back Squat

3 x 5 @ 70 %

2 sets: A1. DB Lunge x 10-12/leg A2. Weighted Plank x 20-30 sec The goal is to gradually increase the weight you can use in these exercises. Once you reach the top of the rep range, increase the weight slightly and use it until you can again reach the top rep number. Effort should be moderate to high, but remember this is accessory work, so don’t blow yourself out. For upper body exercises, you can push until near failure on last set.

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep B-1

1-3 sets: P1. Band External Rotation x 8-12 P2. Banded Wall Slide x 10-15 P3. Single-leg Bench-Supported Glute Bridge x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.

Push Jerk Behind the Neck in Split

3 x 5 @ 30 %

Jerk (Split Jerk)

3 x 3 @ 70 %

Push Press

3 x 5 @ 70 %

Overhead Squat

3 x 3 @ 70 %

2 Sets: A1. Arnold Press x 12-15 A2. Pull-up (or pulldown) x 10-12 A3. Crosswalk x 50 m each The goal is to gradually increase the weight you can use in these exercises. Once you reach the top of the rep range, increase the weight slightly and use it until you can again reach the top rep number. Effort should be moderate to high, but remember this is accessory work, so don’t blow yourself out. For upper body exercises, you can push until near failure on last set.

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep C-1

1-3 sets: P1. Scap Pull-up x 10-15 + 10-20 sec hold last rep P2. Sidelying Hip Internal Rotation + Iso Adduction x 10-15 P3. TKE x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.

Power Clean from Power Position

3 x 3 @ 40 %

Clean

3 x 3 @ 70 %

Floating Halting Clean Deadlift on Riser

3 x 5 @ 80 %

Front Squat

3 x 3 @ 75 %

2 sets: A1. Staggered DB RDL x 10-12/side A2. DB Row x 12-15 The goal is to gradually increase the weight you can use in these exercises. Once you reach the top of the rep range, increase the weight slightly and use it until you can again reach the top rep number. Effort should be moderate to high, but remember this is accessory work, so don’t blow yourself out. For upper body exercises, you can push until near failure on last set.

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)

Team Warm-Up

Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series

Prep D-1

1-3 sets: P1. Banded Wall Slide x 10-15 P2. Parallel Squat Band Abduction x 10-15 P3. Supine Banded Plank March x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.

Tall Snatch

5 x 3 @ 20 %

Tall Clean

5 x 3 @ 20 %

Jerk Balance

5 x 3 @ 25 %

Accessories of choice - Work on your weaknesses! AND/OR 2-3 Sets: A1. DB Supinating Curl x 12-15 A2. Sidelying Tricep Extension x 12-15 A3. Barbell Upright Row x 12-15

Team Post-Workout Stretching

Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)