June 15, 2024 – Masters Program

Mobility, Activation & Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
5 Deep Squat Progressions
30 second Supinated Hang from Pull-Up Bar
10 Ring Rows
10 PVC Pipe Pass Thrus

Followed by…

Two sets of (empty barbell)
5 Snatch Grip High Hang High Pulls
5 High Hang Muscle Snatches
5 High Hang Power Snatches
5 Overhead Squats
Rest as needed

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch from mid blocks x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 73% of 1-RM Power Snatch
*Sets 7-8 = @ 76% of 1-RM Power Snatch

(Bar should be at the middle of the knee when starting)

B.
Eight sets of:
3 Back Squats @ 70-80%
Rest 60-90 seconds between sets

C.
35-54:
Every minute, on the minute, for 20 minutes:
Station 1: 12 Wall Ball Shots (20/14lbs to 10/9′)
Station 2: Max Calorie Bike Erg OR Echo/Assault Bike

55+:
Every minute, on the minute, for 20 minutes:
Station 1: 12 Wall Ball Shots (20/10lbs to 9′)
Station 2: Max Calorie Bike Erg OR Echo/Assault Bike

*If you have a partner, rotate stations with each other and your score is total calories achieved between the two of you.

Cooldown
400 Meters Conversation Walk or Jog with a friend or yourself 😉

General Training Notes
Snatches & Squats
More snatches this week! This is definitely a lift that we see most of our Masters need additional work with. So we are adding in another set this week but it will be power (save those knees) and from blocks to continue to work on proper positioning! Then you’ll move into your squatting session. We are alternating between front and back squats on Saturdays for this cycle so this week you’ll be back squatting twice. Let the % range be your guide; if you’re feeling good then go to the higher end of the rep range. If you aren’t feeling so hot then stay at the lower end of the rep range.

Conditioning
So many of you have expressed interest in (1) increasing leg stamina and (2) increasing wall ball endurance. Well … todays conditioning is your jam then! This workout is going to burn the legs. We’re going for unbroken on the wall ball shots and then a fast but sustainable pace on the machines. It doesn’t have to be sexy to be effective and this workout is just that.

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Snatch Prep
20:00-36:00 – Snatch Sets
36:00-41:00 – Squat Prep
41:00-56:00 – Squat Sets
56:00-60:00 – Conditioning Set-Up
60:00-80:00 – Conditioning
80:00-90:00 – Cooldown