October 9, 2019 – Masters Program

The Open is upon us much sooner than normal but you all are well prepared to tackle the events in these upcoming weeks. You guys will be on a Maintenance Cycle during the Open. Here is an overview of the next few weeks:
Fridays will be dedicated to tackling the Open event. If you are participating in the Open and have a flexible schedule then there will be an AM session to test out portions of the Open Event and then a PM session when you’ll tackle the event. If you can’t split the sessions into two then no problem! (Strategy notes will be added to the program as soon as possible late on Thursday night.)
Saturday will be a day to flush out the system and just move. If you will be repeating the Open workout and can only repeat on Sunday then this will be your rest day.
Sunday will be a rest day.
Monday will be a regular training day or repeat for those needing/wanting to repeat.
Tuesday and Wednesday will be regular training days.
Thursday is a rest day (I strongly encourage you all to rest, however, there will be an optional running session provided)

Please note that there will be optional sessions Monday-Thursday. These sessions are not mandatory sessions. Some athletes recover well and can do two sessions a day so will add in the optional sessions. Some athletes will choose the optional sessions over the primary conditioning session based on their own schedule or weaknesses. Please make the best decision for your body and what will put you in the best position to recover well. Remember, the name of this game isn’t how much you can do but how well you can recover!

Dynamic Mobility, Activation and Warm-Up
Band Assisted Lat Stretch x 60 seconds per side
Pec Smash with Lacrosse Ball x 60 seconds per side

and then …

Two sets of:
30 Seconds Scap Push-Ups
30 Seconds Ring-Rows
30 Seconds Sky Divers
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)
30 Seconds Deep Squat Progression

Snatch Progressions
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 3-5 reps

Built over the course of the three sets.

Followed by….

Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch x 2 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

Single-Leg Focus
Two sets of:
Bulgarian Split Squats x 8 reps + 12 Unweighted Dynamic Split Squats (60+: 12″ box instead of a bench)
Rest 45 seconds between legs;
Landmine Rows x 6 reps each @ 2111
Rest 90 seconds between sets

Please adjust the height of the bench based on how your knees and hips feel. Make sure to keep the chest up as you descend.

Conditioning Flush
35-54:
Row 2000 meters

and then …

Four rounds for time of:
50 Double-Unders
15 Burpees over the Erg
10 Strict Handstand Push-Ups

and then …
Assault Bike x 40 calories

Time Cap: 25:00

55+:
Row 1500 meters

and then …

Four rounds for time of:
30 Double-Unders
12 Burpees over the Erg
6 Strict Handstand Push-Ups to 5″ riser

and then …

Assault Bike x 30 calories

Time Cap: 25:00

If you don’t have Strict Handstand Push-Ups then try one of these progressions:

Elevated Foot Handstand Push-Up
Elevated Knee Handstand Push-Up
Hamstring Curl Handstand Push-Up

If your body is feeling tired then reduce the rounds to three rounds instead of four rounds.

Optional Assault Bike Session
Every 4 minutes, for 24 minutes (6 sets):
60 seconds of Assault Bike

Note calories achieved in each 60 second set.

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Litsa Olsson
Litsa Olsson
October 10, 2019 8:50 pm

Snatch 75 to 90
Conditioning 21:40

JEREMY WILLIAMSON
JEREMY WILLIAMSON
October 10, 2019 5:26 am

DMAWU) done
Snatch) 135# to 170#
Strength) Bulg SS 50# DBs – landmine rows (single arm) 45#, 55
Condo) capped @ 25, did 2k row + 4 rounds (no Aslt Bike)

RICHARD BAGLEY
RICHARD BAGLEY
October 10, 2019 5:22 am

DMA
SP SN = 120, 130, 140, 150
CONDITIONING FLUSH = ROW PLUS 3 RDS @ TC………FINISHED REST UNTIMED…….AB 40 CAL UNDER 3
3 RDS OF EXTRA BIKE = 20, 19, 20

Marie Martensson
Marie Martensson
October 10, 2019 12:05 am

DMAW done
I did Snatches and Single-leg work yesterday.
Conditioning: 29:42 min (wanted to finish)
Row 8:43 (apparently a 10 sec PR ??)
DU 30/20-50-50-50
Burpees slow pace
sHSPU 5/5 all rounds
AB 4:40 sloooowww ?
Assault Bike session:
Total 93 incl rollovers. Per set 15/15/15/15/15/15 ??

Brent Maier
Brent Maier
October 9, 2019 5:43 pm

so SN 2 205
23:40

william kelly
william kelly
October 9, 2019 8:39 am

Snatch built up to 75kg
Conditioning substituted row for run on true former
2 rds of the 50du 15 burpees over erg & 10 strict hspu
40 cal bike
17.33
Took it easy just flew in from Australia 14hr flight didn’t want to kill myself before the open

william kelly
william kelly
October 9, 2019 6:54 pm
Reply to  Nichole DeHart

Working but enjoyed the gyms, it helps to fight off the jetlag

Andrea Moon
Andrea Moon
October 9, 2019 5:06 am

Snatch slow pull 45,50,55,60 all lbs
8:00 1500 m row total conditioning was a time of 22:54 for over 60 yrs old. Could not jump on Erg but did do burpees with little jumps and did 60 singles
Single leg focus 15 lb dumbbells
May everyone have a Blessed Day

Andrea Moon
Andrea Moon
October 9, 2019 7:57 am
Reply to  Nichole DeHart

Thank you

John Diotis
John Diotis
October 9, 2019 4:53 am

21:40
Snach 100kg

John Diotis
John Diotis
October 9, 2019 7:48 am
Reply to  Nichole DeHart

Really??? Thx Coach

Tom Ring
Tom Ring
October 9, 2019 3:57 am

A. 45/65/75
A1. 120/125/135/145/145/145
B. Split squats 45#’s
Rows 95 plus bar
C. Disappointing to say the least.
About 925 m I started cramping up in abs had to get off rower to stretch stayed tight until about 1500
Finished 8:21
Got 2 rds + 70 reps after 1st Rd hspu were singles slow
First set of DU’s way to choppy 2nd&3rd were 1 break only

Tom Ring
Tom Ring
October 9, 2019 10:35 am
Reply to  Nichole DeHart

Cramping

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