April 15, 2019 – Masters Program

Primary Session
Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch on Pull-Up Bar
(my lovely husband is my demo and you can see that his poor t-spine is not so supple)

Two sets of:
Inchworm Walks + Scap Push-Ups + Press-Up x 3 reps
Deep Squat Progressions

x 5 reps
Banded Fire Hydrants x 10 reps per side
Banded Hip Bridges x 10 reps

and then …

Two sets of:
Banded Pass Thrus in Squat x 10 reps + 10 Band Pull-Aparts
Rest as needed

and then …

Burgner Warm Up

Skill Transfer Exercises
Five sets of:
Overhead Squat x 2 reps @ 65-70% of 1-RM Snatch with a 2 second hold at the bottom
Rest as needed

and then …

Three sets of:
Drop Snatch 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 Lift Off + Snatch
(build over the course of the 5 sets to a heavy complex)

and then …

Every 2 minutes, for 10 minutes, complete (5 sets):
Snatch x 1 rep @ 85%

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 3 minutes, for 12 minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88-90%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 80%

C.
35-54:
Four sets for time of:
20 Calorie Row
15 Toes-to-Bar
10 Power Cleans (135/95 lbs)
1 Legless Rope Climb + 1 Regular Rope Climb
Rest 3 minutes

55+:

Four sets for time of:
20 Calorie Row
15 Toes-to-Bar
10 Power Cleans (95/65 lbs)
2 Rope Climbs
Rest 3 minutes

Push these intervals. Hold a strong pace on the row and back off the last 15 seconds so you can quickly move from the Erg to the bar for your toes-to-bar. The weight is light for the power cleans so cycle those in a way that is the most effecient for you (fast singles, small sets or unbroken). Then rest about 10 seconds to catch your breathe and ensure you make the most of your rope climbs. Stretch your forearms during your rest.

Additional Session (Optional)
Four sets of:
Row 1000 meters
Run 800 meters
50 Double-Unders (goal is to be unbroken)
55+: 40 Double-Unders

Non-Qualifier Session
Skill Transfer Exercises
Three sets of:
Drop Snatch 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):
Mid-Thigh Snatch + Mid-Patella Snatch @ 70-75%

Please focus on consistency with your lifts and perfect positioning with that high-hang. Please read this article to better understand the mid-thigh 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.
Four sets of:
Box Squat x 2 reps (no tempo)
Rest 2-3 minutes between sets.

Please build in weight and maintain 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 9 minutes:
20 Calorie Row
15 Toes-to-Bar
10 Power Cleans (135/95 lbs)
2 Rope Climbs

55+:
As many rounds and reps as possible in 9 minutes:
20 Calorie Row
15 Toes-to-Bar
10 Power Cleans (95/65 lbs)
1 Rope Climb

Push the pace on your toes to bar and power cleans. You’ll be able to bring your breathing down a bit during your rope climbs and row. Use your legs to push on the Erg so that your arms are fresh for the pulling with your rope climbs.