April 5, 2021 – Masters Program

New Cycle starts today!

We will be focusing on building strength with a new squat cycle, Olympic lifting positional work, expanding aerobic capacity, and increasing stamina in gymnastic skills. This program will peak our Masters athletes for the Age Group Qualifiers and if you are not competing in the Age Group Qualifiers you will still benefit from this cycle. We will be holding off on posting Friday & Saturdays session because we want to incorporate the Qualifier workouts (or a version of them) into the program. The Age Group Qualifiers equipment list is the same as the Qualifiers equipment list so while the workouts probably won’t be the same, the movements may be similar. We will update those days as soon as we know the Qualifier workouts.

For planning purposes, here is what the schedule will look like:
Monday – Snatch, Back Squat + Concentric-Based Aerobic Endurance Session
Optional Session – Strength Accessory Work
Tuesday – Skill Based Warm-Up + Front Squat + Clean + Short/High Intensity Conditioning
Optional Session – Engine
Wednesday – Gymnastics Skill Based Warm-Up + Jerk + Barbell Cycling & Gymnastics Conditioning
Optional Session – Gymnastics/Aerobic Session
Thursday – Optional Run
Friday – Strength Style Ladder + Long Conditioning + Upper Body Accessory
Optional Session – Gymnastic Skills
Saturday – Nasal Breathing Warm-Up + Event Style Conditioning + GHD Volume Accumulation
Optional Session – Strongman Accessory

Mobility, Activation & Warm-Up
Overhead Movement Prep (please take some time to watch and implement the drills in the video)

and then …

*Nasal Breathing Only*
Two sets of:
200 Meter Run
60′ Waiters Carry + Farmers Carry
250 Meter Row
60′ Waiters Carry + Farmers Carry
5 Deep Squat Progressions

A.
Movement Primer
Three-Four sets of:
Tall Snatch x 2-3 reps*
Rest 30-60 seconds

*Please keep the weight LIGHT and focus on speed pulling under the barbell. Cue ‘fast feet, fast hands’ and prime your body for speed.

Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch x 1 rep @ 60-65%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Hang Snatch x 1 rep @ 70-75%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch from 2″ Below the Knee x 1 rep @ 80-85%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch x 1 rep @ 85-90%

B.
Every minute, on the minute, for 6 minutes:
Power Snatch x 1 rep @ 70%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85%
Rest 2-3 minutes

D.
35-49:
Every 10 minutes, for 20-30 minutes (2-3 sets):
Run 400 Meters
10 Burpee Box Jump Overs (24/20″)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
30/20 Calories of Assault Bike

50-54:
Every 10 minutes, for 20-30 minutes (2-3 sets):
Run 400 Meters
8 Burpee Box Jump Overs (24/20″)
16 Pull-Ups
24 Wall Ball Shots (20/14 lbs)
26/16 Calories of Assault Bike

55+:
Every 10 minutes, for 20-30 minutes (2-3 sets):
Run 400 Meters
8 Burpee Box Jump/Step Overs (24/20″)
16 Pull-Ups
24 Wall Ball Shots (20/10 lbs to 9′ target)
26/16 Calories of Assault Bike

Scaling Options for Pull-Ups:
Jumping Pull-Ups or Band Assisted Pull-Ups

Athlete Notes:
If you plan on competing in quarterfinals then base the number of sets by feel. The Quarterfinals are not needed to qualify for the Age Group Qualifier but we know that many of you qualified and would like to participate in the Quarterfinals. If that is you then the priority is to get good blood flow, move well, touch on some movements that may come up and feel ready to attack the Quarterfinals! So this conditioning session is going to be as hard as you make it. The intensity that you push the running, burpees and assault bike will vary from athlete to athlete. The main goal is to make sure you move the entire time while working through the exercise. Focus on big sets and calm breathing. Each interval should allow for a minimum of 2 minutes of rest so if you know you will take longer than 8 minutes, modify some of the reps. We suggest that you do not modify a weakness but, instead, reduce some reps in an area that you are confident in to save some time for you to work on your weak link.

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

Strength Accessory Option
A.
Take 6-8 minutes to build to a heavy…
Weighted Strict Pull-Up x 1 rep

Followed by…

Three sets of:
Weighted Strict Pull-Up x 1 rep @ 80-85% of today’s heavy
Rest 15 seconds
Strict Pull-Ups x Max Unbroken Reps
Rest 15 seconds
Band-Resisted Lat Pulldowns x 15 reps @ 1111
Rest 2-3 minutes

B.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Valslide Leg Curls x 10 reps @ 3011 (can be done with a foam roller or furniture sliders)
Station 4 – Side Plank Hold x 30 seconds each side