Masters Cycle 4

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-2

1-3 sets: P1. Band External Rotation + Press x 10-12 P2. Medball Straddle Adduction x 10-15 P3. Step-Through 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 Clean

3 x 5

Clean & Jerk

3 x 4 @ 70 %

Clean Deadlift

3 x 5 @ 85, 90, 90 %

Back Squat

3 x 5 @ 65 %

2 sets: A1. Turkish Get-up x 3/side A2. Jack Knife Sit-up x max A3. Alternating DB Press x 12-15/arm

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-2

1-3 sets: P1. Face Pull (split grip) x 10-15 P2. Banded No-Wall Slide x 10-15 P3. Iso Adduction 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.

Tall Split Jerk

3 x 5

Jerk (Split Jerk)

3 x 3 @ 70 %

Overhead Squat

3 x 2 @ 70 %

Lateral Step-Down

3 x 10

2 sets: A1. Weighted Plank x 30-60 sec A2. Chin-up (or supinated pulldown) x 12-15 A3. Hamstring Curl x 12-15/leg

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-2

1-3 sets: P1. Band Pull-Apart x 10-15 P2. Standing Banded Hip Internal Rotation x 10-15 P3. Leg Extension (5 sec ecc) x 8-12 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

3 x 5

Snatch

3 x 3 @ 70 %

Snatch Deadlift

3 x 5 @ 85, 90, 90 %

Back Squat

4 x 3 @ 70 %

2 sets: A1. Standing Plate Twist x 12-15/side A2. 1-arm DB Row x 12-15/side A3. Vertical Jump x 5

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-2

1-3 sets: P1. Scap Pull-up Circles x 10-15 P2. Band Side Shuffle x 10-12/side P3. Band Coil Single-Leg Hinge + Knee Raise x 8-12 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

5 x 3 @ 40 %

Power Clean from Power Position

5 x 3 @ 40 %

Push Jerk Behind the Neck in Split

4 x 5 @ 25 %

2 sets: A1. Zottman Curl x 12-15 A2. Tate Press x 12-15 A3. Extra accessories of choice

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)