April 8, 2019 – Masters Program

Monday Primary Session
Dynamic Mobility, Activation and Warm-Up
Two sets of:
T-Spine Opener on Foam Roller x 3-5 passes
Perfect Stretch x 3-5 reps per leg
Pec Smash

x 30 seconds per side
Deep Squat Progression x 5 reps

and then …

Thoracic Rotation

(spend 5 minutes on this)

and then …

Burgener Warm Up

Skill Transfer Exercises
Three sets of:
Narrow Grip Overhead Squat x 2 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 @ 75-80%

and then …

Every 2 minutes, for 10 minutes, complete (5 sets):
Snatch x 1 rep @ 80-83%

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 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%

C.
35-49:
Four sets of:
30 Calorie Row or Bike Erg
20 GHD Sit-Ups
10 Thrusters (135/95 lbs)
5 Bar Muscle-Ups
Rest 3 minutes

50-54:
Four sets of:
30 Calorie Row or Bike Erg
20 GHD Sit-Ups
10 Thrusters (115/75 lbs)
3-5 Bar Muscle-Ups
Rest 3 minutes

55+:
Three sets of:
30 Calorie Row or Bike Erg
20 GHD Sit-Ups
10 Thrusters (95/65 lbs)
8 Chest-to-Bar Pull-Ups
Rest 3 minutes

If you have a bike erg then please elect to do this with the bike erg. The row should be viewed as your “buy in” to the work that follows. The GHD Sit-Ups need to be fast. If these bother your back at all then lay back to parallel, not to extension. The thrusters are on the heavier side so you’ll need to assess if you can attack the bar muscle-ups/chest-to-bar pull-ups if you go unbroken on the thrusters or if you need to have a fast break with your thrusters. Ideally, your times will be fairly consistent – there will be a slight drop off but try to avoid a huge drop off.
Reduce the sets if you are limited on time or your body needs less volume.

Additional Session (Optional – only include this session if time allows and your body feels good)
Five sets of:
Row 500 meters
Reverse Sled Drag x 50′ (medium weight)
Run 400 Meters

Choose a medium weight for your reverse sled drag. You should only have to stop one time at the turn-around point if you have a 25′ marker. The 400 meter run should be an opportunity for you to flush out your legs.

Non-Qualifier Session
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 2 minutes, for 16 minutes, complete (8 sets):
High-Hang Snatch + Mid-Thigh 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 2-3 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 10 minutes:
30 Calorie Row or Bike Erg
10 Toes-to-Bar
10 Thrusters (95/65 lbs)
5 Strict Pull-Ups

55+:
As many rounds and reps as possible in 10 minutes:
30 Calorie Row or Bike Erg
10 Toes-to-Bar
10 Thrusters (65/45 lbs)
5 Strict Pull-Ups

Smooth is fast in this workout! You should be able to quickly move from the erg to your toes-to-bar. If you struggle with toes-to-bar, check out this video for tips

. The goal should be to keep your thrusters unbroken. Make sure you exhale as you punch the bar overhead and inhale during your decent. Keep your pull-ups STRICT! If you need assistance for your strict pull-ups, then try one of these options.