November 25, 2019 – Masters Program

Mobility, Activation and Warm-Up
Start the clock and then complete …
Distracted Ankle Pulse x 60 seconds per side
Squat Rocks x 60 seconds
Double LAX Ball to T-Spine x 60 seconds

At the 5:00 mark, complete:
Banded Pass Thrus x 20 reps (hold a band overhead and pull apart so there is tension, then perform pass thrus with it)
Banded OHS x 15 reps
Banded Press Behind Neck x 10 reps

At the 8:00 mark, complete:
Burgener Warm-Up with PVC Pipe

At the 12:00 mark, complete:
Four sets of:
Assault Bike x 15 seconds hard
Assault Bike x 15 seconds easy

Snatch Technique Primer
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
or
Sotts Press for the Under-Mobile Athlete

Build over the course of the four sets.

Followed by….

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

Snatch Progressions
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch

*Sets 1-2 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 77.5% 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 12:00 mark, complete:

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 82.5% of 1-RM Snatch

Conditioning Intervals
Four sets of:
Run 400 Meters
Power Cleans x 8 reps
Toes-to-Bar x 20 reps
Rest 2 minutes

35-49: 185/125 lbs
50-54: 155/105 lbs

Four sets of:
Run 400 Meters
Power Cleans x 6 reps
Toes-to-Bar x 16 reps
Rest 2 minutes

55-59: 135/95 lbs
60+: 115/75 lbs

Toes-to-Bar Progressions:
V-Ups
Knees-to-Armpits
Toes-to-Rings
Hanging Knee Raises
Knees-to-Elbows

Upper Body Accessory Work
Three Sets:
Dumbbell Floor Press x 10-12 reps @ 31X1
Rest 45 seconds
Dumbbell Bicep Curls x 12 reps @ 3021
Rest 45 seconds
Banded 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 optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.

Optional Row Session
Every 6 minutes, for 24 minutes, complete:
1,000 Meter Row

Optional Gymnastic Skills & Drills
Three sets, not for time, of:
Russian Dips x 8-10 reps

and then …

Three sets of:
Pop Swing x 8-10 reps (BUT ONLY GOOD REPS, STOP IF YOU FEEL OUT OF RHYTHM)

followed by . . .

Three sets of:
Muscle-Up Transition on Low Rings with Feet on Box x 8-10 reps

followed by . . .

If you don’t have muscle-ups, then:
Three sets of:
Strict False Grip Ring Pull Ups x 5-6 reps
Rest as needed

If you do have muscle-ups, then:
Three sets of:
Ring Muscle-Ups x 3-5 reps (focus on perfect mechanics)
Rest as needed

followed by . . .

Two sets of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps