April 22, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 60-90 seconds in the following stretches on each side…

–Banded Lat Stretch
-Banded Front Rack Stretch
–Band Distracted Pec Stretch

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 10 PVC Pipe Pass Throughs + 10 PVC Pipe Overhead Lunges
Station 2: 2 Wall Walks + 20 Second Nose to Wall Handstand Hold
Station 3: 5 Hang Power Snatches + 4 Hang Squat Snatches + 3 Overhead Squats (empty bar)
Station 4: 100 Foot Double Kettlebell Overhead Carry

A.
Every 2 minutes, for 16 minutes (8 sets of):
Power or Split Jerk

Sets 1-3: 3 reps @ 70-75%
Sets 4-6: 2 reps @ 80-85%
Sets 7-8: 1 rep @ 90+%

B.
Every 90 seconds, for 15 minutes (10 sets of):
High Hang Snatch off of Blocks

Sets 1-3: 2-3 reps @ 60-65%
Sets 4-6: 1-2 reps @ 65-70%
Sets 7-10: 1 rep @ 70+%

*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight. Set the blocks up so that the barbell sits at the upper thigh.

C.
Non-AGOQ Athletes
20 Burpee Box Jump-Overs

Two rounds of:
20 Kettlebell Box Step-Ups
8 Strict Pull-Ups

2 rounds of:
20 Kettlebell Goblet Squats
12 Strict Pull-Ups

20 Burpee Box Jump-Overs

35-54: 53/35 lbs KB
55+: 35/24 kbs KB

Time Cap: 15:00

D.
Three sets of:
2 Minutes Easy Bike
30-45 Second Right Side Plank
30-45 Second Left Side Plank

Athlete Training Notes
Jerk Progressions:
We often see people able to clean well but then fail the jerk. Our goal is to make you NEVER miss a jerk once you clean that barbell. So, you’ll be on some split / power jerk progressions for the first portion of this cycle. Please check out this article from coach Jared Enderton to improve your jerk.

High Hang Snatch
Ideally these are done off blocks. If you don’t have access to blocks you can try stacking plates. If that isn’t an option then just do your normal high hang. We will be working from the top down this cycle to help you improve all positions of your snatch. This will feel VERY WEIRD off of blocks. Keep it light and focus on an upright chest, powerful drive thru the floor and FULL EXTENSION. This will help get momentum on the barbell and a fast, speedy turn over.

Conditioning
You all are taking on event 4 from the 2023 Semi-Finals event. This was a sneaky one for your grip! The opening set of bbjo can be done at a smooth and relaxed pace. Stay low on the step ups and keep your hands as relaxed as possible on the kbs. The grip adds up on the step overs. Chalk up and get a big jump heading into your rope climbs. Try to keep this at 2 pulls, 3 max. Ensure you have a smooth decent because we don’t want you using a bunch of your bicep strength on the way down. The workout gets real when you head into the goblet squat and legless rope climb. You have to hold the kb by the horns on the goblet squats. You may want to break these up at 10/10 or 8/7/5 to give your biceps a quick break. Take a moment to jump up to your legless rope climb to make sure you get your rep; we don’t want any no reps here. I’d rather you take an extra 20 seconds of rest then jump up too soon. The last set of your BBJO are when you send it!

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Jerk Prep
20:00-36:00 – Jerk Sets
36:00-45:00 – Snatch Prep
45:00-60:00 – Snatch Sets
60:00-65:00 – Prep for Conditioning
65:00-77:00 – Conditioning
80:00-90:00 – Cool Down