July 29, 2024 – Masters Program

Mobility, Activation & Warm-Up
Partner T-Spine Stretch x 15 seconds

One-Two sets of:
Band Distracted Pec Stretch x 45 seconds per arm
60 Seconds T-Spine Mash & Hold on a foam roller
KB Ankle Pulse x 45 seconds per ankle

and finish with …

3-Position Snatch Warm-Up (empty barbell)
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1

A.
Every 60 seconds, for 3 minutes (3 sets):
Drop Snatch x 3 reps

followed by…

Every 60 seconds, for 3 minutes (3 sets):
Snatch Balance x 2 reps

B.
Every 90 seconds, for 15 minutes (10 sets of):
Snatch off Blocks (set up 2″ below the knee)

Sets 1-3: 2-3 reps @ 70-80%
Sets 4-6: 1-2 reps @ 80-85%
Sets 7-10: 1 rep @ 85+%

*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

C.
Complete as many rounds and reps as possible in 3 minutes of:
15 Bar Facing Burpees
15 Snatches

At the 3:00 mark, rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:
10 Bar Facing Burpees
10 Snatches

At the 8:00 mark, rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:
5 Bar Facing Burpees
5 Snatches

35-49 Men: 75 lbs; 105 lbs; 135 lbs
35-49 Women: 55 lbs; 75 lbs; 95 lbs
50-54 Men: 65 lbs; 95 lbs; 125 lbs
50-54 Women: 45 lbs; 75 lbs; 85 lbs
55-59: Men: 55 lbs; 75 lbs; 95 lbs
55-59: Women: 35 lbs; 55 lbs; 75 lbs
60+: Men: 45 lbs; 65 lbs; 85 lbs
60+: Women: 35 lbs; 45 lbs; 55 lbs

D.
Three rounds of:
Bird Dog Y’s to W’s x 5-6 reps per side
Rest 30 seconds
15 Weighted Side Bends (each side)
Rest 30 seconds

Cooldown
5 Minutes of Easy Bike followed by 5 Minutes of Stretching

60-90 seconds – Rig Decompression
45-60 seconds each side –Rig Shoulder Stretch
60-90 seconds – T-Spine Stretch of your Choice

General Notes
Snatch
We are continuing to do some snatch primers. The drop snatch and snatch balance primers seem to be a big help for most of you so we are adding it in this week again. Keep your focus on being aggressive with speed and foot movement. Then you’ll transition to some block work. If you don’t have blocks then you should be able to set up some big plates and that should put the bar at the correct height, which is basically mid-shin. So this is just slightly off the floor and this position is to help you work on getting the knees back so that bar path can continue to go up and back. Be patient with getting the knees back and then add that SPEED and aggressiveness that you primed in your warm up sets.

Conditioning
This conditioning will expose any of you who struggle with good technique on your snatch. Otherwise, this workout will demolish your shoulders. The weight will increase each 3 minute AMRAP so check your age division to see what weight you bump up to. That means that as the weight increases the more fatigued you’ll be. So you’ll want to focus on good barbell cycling technique by keeping that upper back engaged and the bar close. Then smooth on the bar facing burpees. A 3:00 min amrap will go by fast so keep the throttle on without hitting that redline. Two ways to do this in the workout is: step up vs jump up on the bar facing burpees AND breathe during your barbell cycling. I see too often people holding their breath during their barbell cycling so make sure you are breathing well during your snatches.

Snatch Customizations
Please adjust the load if the prescribed loads are heavier than:
60%
70%
80%

Timeline:
0:00-15:00 – Warm-Up
15:00-21:00 – Snatch Primers
22:00-25:00 – Snatch Set Up
25:00-40:00 – Snatch Sets
40:00-45:00 – Conditioning Prep
45:00-58:00 – Conditioning
58:00-70:00 – Accessory Work
70:00-80:00 – Cooldown