May 20, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 60-90 seconds in the following mobility pieces…

-Pec Smash with Lacrosse Ball
-T-Spine Foam Roll
—T-Spine Pulse on Bench
–Banded Lat Stretch

Followed by…

Two rounds of:
15 Banded Face Pulls
15 Supinated Grip Band Pull Aparts
5 Right Arm Kettlebell Windmills
50 Foot Right Arm Overhead Carry
5 Left Arm Kettlebell Windmills
50 Foot Left Arm Overhead Carry
10/7 Calorie Row

A.
Two sets of:
Jump to Split Drill x 8-10 reps (PVC Pipe)
Rest as needed

and then …

Six sets of:
Push Press in Split Position x 2 reps
Rest 90 seconds

Start at 65% of your 1-RM Push Press and build from there. This is to get you comfortable in your jerk receiving position.

B.
Every 90 seconds, for 15 minutes (10 sets of):
Low Hang Snatch off Blocks

Sets 1-3: 2-3 reps @ 65-70%
Sets 4-6: 1-2 reps @ 70-75%
Sets 7-10: 1 rep @ 75+%

C.
Six rounds for time of:
10/7 Calorie Row
10 Alternating Dumbbell Snatches
10 Box Jumps (24/20″)

35-54: 50/35 lbs
55+: 35/20 lbs; Step-ups okay

Time Cap: 15:00

Cool Down
One set of:
Rig Lean Tricep Stretch x 60 seconds per side

followed by …

Wall Shoulder Stretch x 60-120 seconds

and finish with a 5 minute easy jog or walk

General Training Notes
Jerk Progressions
Keeping it on the lighter side today so you all can work on technique. You’ll start with a jump to split drill. Please mark out your landing position with chalk to ensure you are properly landing (use this as a guide: https://invictusfitness.com/blog/how-to-work-on-your-split-jerk/)

Then the push press in split is designed to help you move weight while staying in your split position. You should feel tension between your front leg to your back leg, midline engaged and focus on just bending that back knee to maintain a solid, upright torso. Feel free to film!

Snatch Progressions
We are back to blocks this week! Place the blocks at a height that sets the bar up at mid-patella.Only increase in load after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

Conditioning
Work on your sprint starts for the row! Quick, sprint start will pretty much get you all the calories. Then a quick transition to alternating dumbbell snatches. Your ‘rest’ will be during the box jumps. There is no bounding here (you need to step down on every rep) so this will force you to slow down a bit. This is your reset station so you can get yourself composed and ready for the next round. Try to monitor your splits per round so you can stay consistent.

Timeline:
0:00-15:00 – Warm-Up
15:00-30:00 – Jerk Sets
30:00-35:00 – Snatch Set Up
35:00-50:00 – Snatch Sets
50:00-55:00 – Conditioning Prep
55:00-70:00 – Conditioning
75:00-85:00 – Cool Down