February 15, 2016 – Masters Open Prep

Dynamic Mobility and Activation
Every 90 seconds, for 15 minutes, complete:
Interval 1 – Ankle Mobility Drill x 30 seconds per side
Interval 2 – Thoracic Spine Drill x 45 seconds per side
Interval 3 – Hawaiian Squats x 5 reps per side

A.
Every minute, on the minute, for 4 minutes:
4-Position Halting Snatch Deadlift + Snatch
(mid-shin, mid-patella, mid-thigh, high hang)

*To be performed with an empty barbell for 2 sets then 75/55 lbs

and then . . .

Every 2 minutes, for 20 minutes (10 sets), complete:
Snatch x 1 rep

Build in weight over the course of the 10 sets. If you are feeling good, go for a new PR. We have been working on a snatch cycle for the past 7 weeks, trust your training and trust the positions we have been hitting every week.

If the bar speed doesn’t feel great today then stick with a weight that you feel technically sound with. The goal for today is to feel confident with your lifts.

B.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

C.
Five sets of:
Run 400 meters
Chest-to-Bar Pull-Ups x 15 reps
Push Press x 10 reps
Rest 90 seconds

40-54

115/75 lbs

55+

95/65 lbs
Chin-over-the-Bar Pull-Ups x 15 reps

If you can’t run outside due to the weather then
1 – Consider moving to San Diego where the weather has no bearing on our outdoor activities
2 – Row 500 meters or Assault Bike x 20 calories

Optional Training Session
(Complete 3-4 hours after session 1)

Six sets of:
Row 1000 meters
Rest 4 minutes