December 2, 2019 – Masters Program

Mobility, Activation and Warm-Up
Spend 5 minutes rolling out, especially the t-spine and lats, and then …

T-Spine Pulse on Bench x 30-60 seconds
Banded Lat Stretch x 30-60 seconds per side

and then …

Two sets of:
30 Seconds Deep Squat Progressions
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)
30 Seconds Banded Pass Thrus in Squat Position
30 Seconds Banded Lat Pull Downs

Snatch Technique Primer
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the four sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
2 Overhead Squats @ 2111

Snatch Progressions
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch

(Perform a halting snatch deadlift, 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 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

Conditioning Intervals
35-49:
Four sets of:
Box Jumps x 15 reps (24/20″)
115/75 lbs Overhead Squats x 10 reps
Bar Muscle-Ups x 5 reps
Rest 60 seconds

50-54:
Four sets of:
Box Jumps x 15 reps (24/20″)
95/65 lbs Overhead Squats x 10 reps
Bar Muscle-Ups x 1-3 reps
Rest 60 seconds

If you do not have Bar Muscle-Ups, then please substitute with Jumping Bar Muscle-Ups
or
Chest-to-Bar Pull-Ups.

55+:
Four sets of:
Box Jumps/Step Ups x 15 reps (24/20″)
65/45 lbs Overhead Squats x 10 reps
Chest-to-Bar Pull-Ups x 5 reps
Rest 60 seconds

Upper Body Accessory Work
Three sets of:
Single-Arm Dumbbell Press x 8-10 reps each @ 21X1
Rest 60 seconds
Bent-Over Dumbbell Rows x 12 reps @ 20X1
Rest 60 seconds
Wall Slides x 5 reps (slow and controlled)
Rest 60 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 Additional Row Session
Every 8 minutes, for 24 minutes, complete:
1,500 Meter Row

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

and then …

Three sets of:
Speed Swing x 8-10 reps

followed by . . .

Three sets of:
Peek-A-Boo Swings x 5-6 reps

followed by . . .

Option 1 – (those who have muscle-ups)
Every minute, on the minute, for 5 minutes:
1-3 Ring Muscle-Ups

Option 2 – (those who do not have muscle-ups)
Every minute, on the minute, for 5 minutes:
Foam Roller Muscle-Up Transition

x 1-3 reps
OR
Muscle-Up Transition with Feet on Box x 1-3 reps