November 18, 2019 – Masters Program

Primary Session
Mobility, Activation and Warm-Up
Overhead the Shoulder Barbell Stretch x 30 seconds per side
Twisted Cross Pec Stretch x 30 seconds per side

and then …

Double LAX Ball to T-Spine x 60 seconds

and then …

Two sets of:
30 Seconds PVC Pipe Pass Thru’s
30 Seconds Deep Squat Progressions
30 Seconds Lateral Banded Walks (right)
30 Seconds Lateral Banded Walks (left)
30 Seconds PVC Pipe Press into Overhead Squat
30 Seconds Ring-Rows

Snatch Technique Primer
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
2 Overhead Squats @ 3211

Snatch Progressions
Every 2 minutes, for 8 minutes (4 sets):
Snatch Lift-Off + Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

(Perform a snatch lift-off with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

At the 10:00 mark, complete:

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch

Conditioning Intervals
Four sets of:
Tall Box Jumps x 3 reps
Power Snatch x 6 reps
Bar Facing Burpees x 12 reps
Rest 2 minutes

35-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs

Choose a box jump height that is challenging. DO NOT rebound. Place a smaller box next to the tall box so you can step to the smaller box, then the floor to reset for your jump.

Upper Body Accessory Work
Three sets of:
Dumbbell Floor Press x 15 reps @ 21X1
Rest 45 seconds
Dumbbell Biceps Curls x 12 reps @ 2021
Rest 45 seconds
Band Pull-Aparts x 20 reps
(please do the first pull-apart variation)
Rest 45 seconds

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Optional Row Session
For time:
Row 5,000 meters

Optional Gymnastic Skills & Drills
Three sets, not for time, of:
Russian Dips x 5-6 reps

and then …

Three sets of:
Cast Swings x 5-6 reps

followed by . . .

Two sets of:
Catch Position Hold x 15 seconds

followed by …

Three sets of:
Supine Ring Swings x 5-6 reps

followed by . . .

Three sets of:
Strict Ring Pull Ups to sternum x 5-6 reps

followed by . . .

Two sets of:
Prone Cuban Press for Ring Muscle Ups x 10 reps