January 7, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
Twisted Cross Pec Stretch

x 30 seconds per side
Foam Roll Lats x 30 seconds per side
Ankle Distracted Mobility x 15 pulses per side

and then …

Two sets of:
Banded Good Mornings x 15 reps
Thoracic Rotations

x 10 reps
Kneeling Single Arm DB Press x 10 reps per arm

A.
Every minute, for 3 minutes (3 sets):
Press in Receiving x 2-3 reps

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
3 Position Snatch x 1 rep

*Sets 1-2 @ 40% of 1-RM Snatch
*Sets 3-4 @ 50% of 1-RM Snatch

(The 3 positions should be in this order: Hip, Mid Knee, & Floor)

and then …

Every 2 minutes, for 20 minutes (10 sets):
Snatch without moving feet x 2 reps

*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-7 @ 75% of 1-RM Snatch
*Sets 8-10 @ 80% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

**Please go straight from the press in receiving into your 3-position snatch and then into your snatch without moving feet. Total time should take you 31 minutes if you are strict with moving from one thing to the other but should not take you more then 35 minutes**

B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-3 – 8 reps @ 65-70%
*Sets 4-5 – 4 reps @ 75-80%

C.
35-49:
Two-Three sets, for time, of:
Run 400 Meters
Double-Unders x 60 reps
Chest-to-Bar Pull-Ups x 25 reps
Rest 2 minutes

50-54:
Two-Three sets, for time, of:
Run 400 Meters
Double-Unders x 50 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes

55+:
Two-Three sets, for time, of:
Run 400 Meters
Double-Unders x 50 reps
Chin-Over-The-Bar Pull-Ups x 15 reps
Rest 2 minutes

Notes:
This is meant to be a sprint. This is two-three sets because each athlete needs to decide how their body handles pull-up volume. If your body handles pull-up volume well then do three sets; if your body does better with less volume then do two sets.
Push hard on your 400 meter run and your double-unders. Have your rope set out neatly so you can run straight to the rope and start your double-unders. Manage your pull-up reps so that you can be as effecient as possible. Check out this article to help make your pull-ups as on point as possible.

D.
Three sets of:
Standing Paloff Side Step x 3 steps
Rest 15 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

Optional Row Session
Two sets for max meters:
12 Minutes of Rowing
Rest 6 minutes