Mobility, Activation & Warm-Up
Perform 60-90 seconds on each side of the following mobility pieces:
–Tricep Stretch
–T-Spine Pulse on Bench, Rack or Table
–Banded Perfect Stretch
Followed by…
Two sets of:
60 Second Echo/Assault Bike
Over/Under Barbell Drill x 5 reps each direction
Followed by…
Three sets of:
3-Position Snatch
Empty Bar
A.
Every minute, on the minute, for 6 minutes:
3 Power Snatches @ 55-60%
Then, at the 10:00 mark…
35-44:
For time:
30 Snatches (115/80lbs)
90 Foot Handstand Walk
45-49:
For time:
30 Snatches (105/75lbs)
75 Foot Handstand Walk
50-54:
For time:
30 Snatches (95/65lbs)
50 Foot Handstand Walk
55-59:
For time:
30 Snatches (85/55lbs)
25 Foot Handstand Walk
60+:
For time:
30 Snatches (65/45lbs)
5 Wall Walks
Time Cap: 5:00
B.
Five sets of:
2 Front Squats @ 70%
Rest 60-90 seconds between sets
C.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 1 rep @ 80%
Sets 4 & 5: 5 reps @ 65-70%
Rest 2 minutes between sets
D.
Three rounds for time of:
25 V-Ups
25 Foot Dumbbell Mixed Carry* Lunge
15 Toes to Bar
25 Foot Dumbbell Mixed Carry* Lunge (opposite arms)
35-54: 50/35 lbs
55+: 35/20 lbs
*One arm overhead, the other in a front rack position.
Time Cap = 10 Minutes
Cooldown
Easy Row x 5 minutes
General Training Notes
Conditioning
We’ve got two smaller conditioning pieces coming up today. After the power snatches you are going to hit a past teams semi-finals workout of snatches and handstand walking. This, or something similiar, could be an event that Masters athletes very well see in the future! This one was all about the grip, so many athletes hammered the barbell but then started to eagle claw with their fingers on the handstand walk. Your goal should be 2-5 sets on the snatches, staying over the barbell during any and all breaks that you take. Hitting a smaller set or a couple singles before going into the handstand walk will help you not blow up as bad! Set distance goals for yourself on the handstand walk. All in this one is fast, sub 3-4 minutes is cooking. Our Invictus team won with a total time of 8:51 which equates to about 2:13 per person.
If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
3-5 Wall Walks
Front Squat & Deadlift
Keep your lifts to the designated percentage. If you are short on time today then you may want to skip one of these lifts (prioritize the lift that needs the most attention).
Accessory Pieces
After that we’ve got more of an accessory style workout than anything else. We’re mixing in some core and lunges and the goal here is to keep things unbroken and move with efficiency. Aim for rounds to take about 2-3 minutes or so and work your transition from piece to piece as well as comfort holding the mixed carry dumbbell. Make sure in the front rack position that you’re not resting the handle of the dumbbell on your shoulders.
Toes-to-Bar Progression Options:
Knees-to-Elbows
Knees-to-Chest
V-Ups
Supine Leg Lifts
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Snatch Set-Up
10:00-25:00 – Snatch Piece
25:00-30:00 – Front Squat Set-Up
30:00-40:00 – Front Squat Sets
40:00-45:00 – Deadlift Set-Up
45:00-70:00 – Deadlift Sets
70:00-75:00 – Conditioning Set-Up
75:00-85:00 – Conditioning
85:00-90:00 – Cooldown