February 8, 2021 – Masters Program

Mobility & Activation
Band Distracted Perfect Stretch x 60 seconds per side
Deep Squat Progressions x 5 reps
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side

and finish with …

Three sets of:
200 Meter Run
Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (right arm)*
Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (left arm)

*Weight is athletes choice but keep it light. Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.

A.
Every minute, on the minute, for 6 minutes:
Snatch + Overhead Squat

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%

B.
Five sets for max reps of:
30 seconds of Squat Snatch*
Rest 30 seconds

*Set 1 @ 40-45% of 1-RM
*Set 2 @ 50-55% of 1-RM
*Set 3 @ 55-60% of 1-RM
*Set 4 @ 60-65% of 1-RM
*Set 5 @ 65-70% of 1-RM

Note the weight used and the reps achieved.

55+

Athletes can receive the snatch in a power position and then ride the bar down into a squat

C.
35-49:
Complete as many rounds and reps as possible in 14 minutes of:
7 Bar Muscle-Ups
14 Alternating Pistols
40 Double-Unders

50-54:
Complete as many rounds and reps as possible in 14 minutes of:
4 Bar Muscle-Ups
14 Alternating Pistols
40 Double-Unders

55+:
Complete as many rounds and reps as possible in 14 minutes of:
7 Chest-to-Bar Pull-Ups
14 MedBall Box Step-Ups (20/14 lbs to 24/20″)
40 Double-Unders

Scaling Options for Bar Muscle-Ups
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Scaling Options for Chest-to-Bar Pull-Ups
Band Assisted Chest-to-Bar Pull-Ups
Jumping Chest-to-Bar Pull-Ups

Scaling Options for Double-Unders
Single-Unders x 80 reps
45 Seconds of Double-Under Practice/Attempts every round

Athlete Notes:

Today we’ll work on cycling squat snatches! These do not need to be unbroken, but rather we are looking for max reps achieved in each interval. You may choose to start with bigger sets at the lighter percentages and then gradually move to smaller sets as the weight increases, but note that we are looking for volume accumulation. Be strict with yourself while meeting the movement standard for squat snatches.

Approach the conditioning today with a mindset of smooth is fast. This AMRAP is just long enough to require you to pace well so that you don’t see a big drop off in the later minutes. This workout includes higher skill movements which means that there is no one size fits all approach to the workout. Each athlete will need to assess when to break up the BMU/C2B Pull-Ups so as to maintain consistency in each round. You should set yourself up to seamlessly move from the pull-up rig, straight into your pistols with the rope right in front so you can grab and go. The walk from the double-unders to the pull-up rig will be your mental reset for each round.

Approach 0-4 minutes at 80-85% rate of perceived exertion (RPE). The rep scheme will look different for each person, but think of this as pushing a good pace while still being able to trash talk a friend without getting winded. Minutes 5-8 will be closer to 85-90% RPE, minutes 9-12 will be 90-95% RPE and minutes 13-14 will be just trying to hold on and finish at 95+% RPE. If you’d like to learn more about pacing, please check out this article.

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

Optional Finisher:
Two-Three sets of:
10 Banded Clamshells per side
60 Seconds Hip Flexor Stretch of Choice
10 Banded Hip Bridges
60 Seconds Pec Stretch of Choice
10 Banded Facepulls
60 Seconds Hamstring Stretch of Choice

Engine Accessory Option
35-54:
Every 5 minutes, for 20 minutes (5 sets) for times:
8 Burpee Box Jump-Overs (24″/20″ – Try to not touch)
20/15 Calories of Assault Bike
8 Burpee Box Jump-Overs (24″/20″ – you can land on top)

First 8 reps are NO TOUCH, final 8 you may touch the box but BE SAFE!

55+:
Every 5 minutes, for 20 minutes (5 sets) for times:
8 Burpee Box Jump/Step-Overs (24″/20″)
15/10 Calories of Assault Bike
8 Burpee Box Jump/Step-Overs (24″/20″)