April 1, 2019 – Masters Program

Welcome to our Masters Qualifier Prep Cycle! Many of you qualified for the Masters Qualifier so a massive congratulations goes out to all of you! A big congratulations goes out to everyone who participated in the Open! I thought the 2019 Open was one of the most fun yet!

For the next 5 weeks we will be focusing on preparing you all for the 2019 Masters Qualifier. You’ll notice that there will be a Primary Session and Additional Sessions. Please prioritize the Primary Session. If your schedule allows then you may add in the Additional Sessions. There will also be an alternative training format for those who are not looking to participate in the Masters Qualifier. While I encourage all to participate in this fun event, I am aware that for some of you this isn’t the goal. That being said, there will be provided a ‘non-qualifier’ training option. Some days will be the same as the Qualifiers Prep Program while others will be different or include tempo versus percentages, etc.

As always, please post your training times to the blog so that we can monitor your progress and make adjustments to the program based off all your results.

Dynamic Mobility, Activation and Warm-Up
Two sets of:
T-Spine Opener on Foam Roller x 3-5 passes
Deep Squat Progression x 5 reps
KB Ankle Pulses x 10 pulses per leg

and then …

Thoracic Rotation (spend 5 minutes on this)

and then …

Burgener Warm Up

Primary Session
Skill Transfer Exercises
Three sets of:
Narrow Grip Overhead Squat x 3 reps @ 3211*
Rest as needed
*If you are unable to have a narrow grip then use a wide grip and keep the weight light. This drill is mainly for mobility.

and then …

Three sets of:
Snatch Drops x 3 sets
Rest as needed
*Focus on speed and then stabilizing at the bottom

A.
Every 2 minutes, for 10 minutes, complete (5 sets):
Snatch Pull + Snatch @ 70-75%

and then …

Every 2 minutes, for 10 minutes, complete (5 sets):
Snatch x 1 rep @ 75-80%

I am looking for consistency with your lifts. Every lift should have the same set up, same focus and same result. If you have more than 2 misses then drop the weight down.

B.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 4 reps

*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

C.
35-54:
Three sets for times of:
30 Pull-Ups
20 Wall Ball Shots (30/20 lbs to 10/9′ target)
10 Burpee Box Jump-Overs (24/20″)
100 Double Unders
Rest 4 minutes

55+:
Three sets for times of:
25 Pull-Ups
20 Wall Ball Shots (20/14 lbs to 10/9′ target)
10 Burpee Box Jump-Overs/Step-Overs (24/20″)
75 Double Unders
Rest 4 minutes

Hit these sets hard because you get substantial rest. Depending on your pull-up strength, some will be able to be aggressive on the pull-ups while others will need to break this up more. Know yourself and how you handle pull-up volume so you can create a rep scheme that works best for you. Be aggressive on the wall-ball shots. When/if you drop the medicine ball then take a breathe, then be quick to go right back into your reps. Your rope should be laid out untangled and close to your box. Take a composed breathe or two before you start on your double-unders. Make sure you pee before this workout! 🙂

Additional Session (Optional)
Six sets of:
Row 300 Meters
Front Leaning Rest x 30 seconds
Rest 30 seconds

Non-Masters Qualifier Training
Skill Transfer Exercises
Three sets of:
Snatch Drops x 3 sets
Rest as needed
*Focus on speed and then stabilizing at the bottom

A.
Every minute, on the minute, for 10 minutes:
High-Hang Snatch @ 65-70%

Please focus on consistency with your lifts and perfect positioning with that high-hang. Please read this article to better understand the high-hang position

For those of you who struggle with a full snatch, I’d like you to try doing a split snatch instead. Coach B does a great job coaching the split snatch in this video. Try the split snatch out and let us know if it felt better for you rather than a regular snatch!

B.
Five sets of:
Box Squat x 3-4 reps @ 31X1
Rest 2-3 minutes between sets.

Please build in weight while adhering to the prescribed tempo and maintaining proper mechanics. Please check out this article to learn more about the box squat and why it is beneficial for training.

C.
35-54:
As many rounds and reps as possible in 12 minutes:
40 Double-Unders
30 Pull-Ups
20 Wall Ball Shots (20/14 lbs to 10/9′ target)
10 Burpee Box Jump-Overs (24/20″)

55+:
As many rounds and reps as possible in 12 minutes:
30 Double-Unders
25 Pull-Ups
15 Wall Ball Shots (20/10 lbs to 9′ target)
10 Burpee Box Jump-Overs/Step-Overs (24/20″)

Keep those double-unders smooth so the shoulders can be relaxed as you head into the pull-ups. Break up the pull-ups as needed but a good rule of thumb is to come off the bar when you lose rhythm as opposed to hanging from the bar to re-establish your kip. A great goal would be to keep the wall ball shots unbroken and a steady pace for the burpee box jump-overs. How many of you can get 3+ rounds?