December 23, 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 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance + Overhead Squat (no tempo)

Snatch Progressions
Every 90 seconds, for 6 minutes (4 sets):
Snatch with a 2 second pause just below knee

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

At the 8:00 mark, complete:

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch

“Stand Up”
35-49:
Four sets of:
Row 500 Meters
185/125 lbs Hang Squat Cleans x 5 reps
Pistols x 10 reps
Rest 2 minutes

50-54:
Four sets of:
Row 500 Meters
135/95 lbs Hang Squat Cleans x 5 reps
Pistols x 10 reps
Rest 2 minutes

55+:
Four sets of:
Row 500 Meters
115/75 lbs Hang Squat Cleans x 5 reps
20/14 lbs Medicine Ball Box Step-Ups x 10 reps (24/20″)
Rest 2 minutes

Reduce the load of the cleans if the weight is more than 65% of your 1-RM

Upper Body Accessory Work
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps per side @ 21X1
Rest 45 seconds
Single-Arm Dumbbell Rows x 8-10 reps @ 21X1
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.

Additional Optional Row Session
Six sets of:
Row 750 Meter Rows
Rest 90 seconds