January 20, 2020 – Masters Program

Mobility, Activation and Warm-Up
Deep Squat Progressions x 5 reps
Band Distracted Ankle Pulse x 30 seconds per side

and then …

Two sets of:
Shuttle Runs x 4
(place cones 30′ apart)
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Thrus in Bottom of the Squat x 10 reps
Lateral Leg Swings x 10 reps per side

and finish with …

Barbell Complex (complete 2 sets and use an empty barbell)
Barbell Muscle Snatch x 3 reps
Snatch Balance x 6 reps
Overhead Squats x 9 reps (hold 2 seconds at the bottom of the squat)

Snatch Progressions
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch

Single-Leg Progressions
Three sets of:
Bulgarian Split Squats x 6 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 10 reps @ 10X0 (unweighted)
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving into the next set.

2019 Age Group Qualifier Event 5
35-54:
For time:
30 Snatches (135/95 lbs)
30 Strict Handstand Push-Ups

55+:
For time:
30 Snatches (95/65 lbs)
30 Strict Handstand Push-Ups to 5″ riser

Time Cap: 6:00. If you don’t make the time cap then please add 1 second to your time for every rep not completed.

You can read the full workout description here

Progressions for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Upper Body Accessory Work
Three sets of:
Supinated-Grip Bent Over Row x 10-12 reps @ 3011
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
55-59: Tempo Ring Dips x 5-7 reps @ 2111
60+: Stationary Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest 60 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 Additional Row Session
Ten sets for calories of:
90 Seconds of Rowing
Rest 90 seconds

Set the monitor for intervals, and note calories achieved in each of the ten intervals. Your goal should be to keep your splits consistent throughout the entire session.