April 19, 2021 – Masters Program

Mobility, Activation & Warm-Up
Spend 10 minutes rolling out the t-spine, lats and any other area that feels tight.

Snatch Warm-Up

Sotts Press for the Under-Mobile Athlete

x 5-10 reps

A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Presses from Receiving + 2 Drop Snatches

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 90 seconds, for 12 minutes (8 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully. 55+ athletes please reduce the reps to 6 for sets 4-6

D.
35-49:
Every minute, on the minute, for 18 minutes (6 sets):
Minute 1: 15/10 Calorie Row
Minute 2: 10 Thrusters (95/65 lbs)
Minute 3: 20 Double Unders + 8 Chest-to-Bar Pull-Ups

50-54:
Every minute, on the minute, for 18 minutes (6 sets):
Minute 1: 12/8 Calorie Row
Minute 2: 8 Thrusters (95/65 lbs)
Minute 3: 20 Double Unders + 6 Chest-to-Bar Pull-Ups

55+:
Every minute, on the minute, for 18 minutes (6 sets):
Minute 1: 12/8 Calorie Row
Minute 2: 8 Thrusters (65/45 lbs)
Minute 3: 20 Double Unders + 8 Chin-Over-the-Bar Pull-Ups

Scaling Options for Pull-Ups:
Band Assisted or Jumping Chest-to-Bar/Chin-over-the-Bar

Scaling Options for Double-Unders (choose one of the following):
15 Seconds of Double-Under Attempts
30 Single-Unders

Athlete Notes:

We are starting the week off right with heavy lifts and a long EMOM. After completing your snatches and back squat you will get into a shorter, volume accumulation EMOM. Typically we will have these run 18 to 30 minutes. The main goal is to accumulate volume, but also to practice discipline. Don’t allow yourself to slack off or take extra rest. Build the discipline to start at the very beginning of each minute…even if you’re feeling fatigued and know you have time. When it comes to the amount of work in each minute, pick something that you could do unbroken and in less than 45 seconds at the start. You will want some time for transitions and we do expect times to slow by a couple seconds across the 18 minutes.

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.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Band-Resisted Overhead Band Pull Down & Aparts x 20 reps @ 2020
(this should look like a lat pulldown, reach arms high overhead and pull the band apart as you try to squeeze elbows together behind you)
Rest 2-3 minutes

B.
Three sets of:
Chin-Over-Bar Hold x 20 seconds
(focus on keeping shoulders away from your ears so that the scapulae rotates down and in)
Rest 30 seconds
Dumbbell Hammer Curls x 10 reps @ 2110
Rest 30 seconds
Deadbug Pallof Press x 10 reps
Rest 30 seconds
Dumbbell Skater Squat with Countermovement x 10-12 reps each leg @ 3011
Rest as needed