February 22, 2021 – Masters Program

Primary Training Session

Mobility & Activation
Two sets of:
Band Assisted Hip Flexor Stretch

x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

and then …

Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Squats x 10 reps

Finish with …

3 Minutes on the Assault Bike with nasal breathing only

A.
In 15 minutes build to today’s 3-RM…
Pause Front Squat @ 33X1

Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

**If your mobility prevents you from holding a strong rack position then please complete as a Zercher Squat**

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1
(rest 10 seconds between singles)

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%

C.
For times:
12 Squat Snatches @ 45-50% of 1-RM
Rest 60 seconds
9 Squat Snatches @ 55-60% of 1-RM
Rest 60 seconds
6 Squat Snatches @ 65-70% of 1-RM

55+: Can receive in the power position and then ride down

D.
All Age Divisions
Complete as many rounds and reps as possible in 15 minutes of:
30 Air Squats
20 Pull-Ups*
10 Burpees to 6″ Touch

*Please use a band or do jumping pull-ups if needed

Athlete Notes:
Squat Snatch Monday! This week you are being tested on how quickly you can move through assigned reps of your squat snatches at different percentages. You will record your times for each rep scheme and change out your weights during the 60 second rest. It may seem silly but be efficient with your weight adjustments. This has been a skill tested in the Open, so practice how you will quickly remove and/or add weights and give yourself a little pure rest time.

The primary conditioning should be a fun one fore everyone. These are simple movements that will require an aggressive pace and high effort. Most athletes will be well-served to approach this with fast reps on the burpees and air squats. That may not be what you wanted to hear, but it’s the best way to optimize your results. The pull-ups are important, but are unlikely to make the difference in the workout if you manage them well. Even with small sets and quick breaks, most athletes will lose far less time on the pull-ups than they will if they’re not pushing the pace on their burpees and squats. Below is a time breakdown of fast quick, reps of air squats and burpees versus a relaxed, comfortable pace:

30 Air Squats can be done in 40 seconds at a fast, quick pace or 70 seconds at a comfortable relaxed pace
10 Burpees can be done in 25-30 seconds at a fast, quick pace or 45-50 seconds at a comfortable relaxed pace

If you can push those two movements then you will see good results because, as you see above, there could be as much as a 50-60 second difference if you approach this at a comfortable pace. Use your transitions to grab a calming breath or two and focus on the next movement. Set small goals of knocking out each movement and give yourself checkpoints to force you stay focused on your goal pace.

Optional Additional Work Session
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Engine Accessory Option
35-54:
Against a 2-minute running clock:
12 Burpee Box Jump-Overs (24″/20″)
Max Calories of Assault Bike
Rest 2 minutes and repeat for a total of SIX sets – 24 minutes total.

55+:
Against a 2-minute running clock:
10 Burpee Box Jump/Step-Overs (24″/20″)
Max Calories of Assault Bike
Rest 2 minutes and repeat for a total of SIX sets – 24 minutes total.