January 28, 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 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 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):
Power Snatch + Snatch

*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

B.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Sets 1-3 – 3 reps @ 85-88% (55+: 2 reps)
*Sets 4-5 – 6 reps @ 75-78% (55+:

5 reps)

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

C.
35-49:
21-15-9
Row for Calories
Overhead Squats (135/95 lbs)
Burpees over the Erg

50-54:
21-15-9
Row for Calories
Overhead Squats (115/75 lbs)
Burpees over the Erg

55-59:

21-15-9
Row for Calories
Overhead Squats (95/65 lbs)
Burpees over the Erg

60+:
21-15-9
Row for Calories
Overhead Squats (75/55 lbs)
Burpees over the Erg

Note:
We’ve been playing with Overhead Squats the past few weeks and different widths for your grip. When setting up for the workout, decide what width of your grip you’d like to use for the OHS. Many of found recently that a narrower grip actually feels better so, depending on what feels like the best grip, adjust and utilize in todays session.

For pacing, try to go about 85% on your round of 21. Work to maintain that pace at the round of 15 and then kick it into high gear and go 90+% on your round of 9.

D.
Three sets of:
Standing Paloff Press x 10-12 reps per side
Rest 15 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

Optional Rowing Session
Three sets for times of:
Row 2000 Meters with Rate Changes
Rest 4 minutes

Row the first 1000 meters of each set at 24 s/m, then 500 meters at 26 s/m, then 250 meters at 28 s/m, and the final 250 meters at 30 s/m. Note times for each set.