February 11, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

Partner T-Spine Stretch x 30 seconds

and then …

Two sets of:
Assault Bike x 8 calories @ easy pace
Banded Pass Thrus in Squat x 15 reps
Banded Press in Squat x 5 reps

and then …

Over Under Barbell x 5 reps each side

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch Grip Push Press + Overhead Squat

Build over the course of the 6 sets.

and the …

Every 2 minutes, for 14 minutes (7 sets):
Snatch + Overhead Squats x 1 rep

*Sets 1-2 @ 75% of 1-RM Snatch
*Sets 3-4 @ 80% of 1-RM Snatch
*Sets 5-7 @ 85% of 1-RM Snatch

and then …

Every 2 minutes, for 6 minutes (3 sets):
Snatch

*Sets 8-10 @ 90% of 1-RM Snatch

B.
Every 3 minutes for 12 minutes (4 sets):
Back Squat x 2 reps

*Build to today’s heavy double

Then. . .

One set of:
Back Squat x Max reps @ 75%

C.
Three sets for max calories/reps:
60 seconds of Assault Bike for calories
15 second transition
45 seconds of Chest-to-Bar Pull-Ups/55+: Chin-Over-The-Bar Pull-Ups
90 seconds of Rest
60 seconds of Rowing for Calories
15 second transition
45 seconds of Hand Release Push-Ups
90 seconds of Rest
60 seconds of Double-Unders
15 second transition
45 seconds of Toes-to-Bar
90 seconds of Rest

Please note number of reps for each movement, per set if possible. Going into the Open it will be helpful to understand a bit about your seconds/repetition for various movements so that you can better understand pacing strategies and goal setting for workouts that pop up.

D.
Three sets of:
20 seconds of V-Ups x Max Reps
10 seconds Rest
20 seconds of Hollow Rocks x Max Reps
10 seconds Rest
20 seconds of Flutter Kicks x Max Reps
10 seconds Rest

Optional Rowing Session
For time:
Row 5000 Meters with Rate Changes

Change your stroke rate every 1000 meters, starting at 24 s/m, 26 s/m for the second, 28 s/m for the third, 30 s/m for the fourth, and finish at 28 s/m.