April 29, 2024 – Masters Program

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

-Lat Foam Roll
-Thoracic Spine Foam Roll
-Banded Front Rack Stretch

Followed by…

Every 4 minutes, for 12 minutes:
5 Right Arm Kettlebell Presses
3 Right Arm Windmills
50 Foot Right Arm Overhead Carry
5 Left Arm Kettlebell Presses
3 Left Arm Windmills
50 Foot Left Arm Overhead Carry
15 Russian Kettlebell Swings
*Easy Bike or Row the remainder

A.

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

Sets 1-3: 2-3 reps @ 65-68%
Sets 4-6: 1-2 reps @ 70-73%
Sets 7-10: 1 rep @ 73+%

*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.

B.
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+%

*Pause for 2 seconds in the receiving position of the first rep on sets 1-3.

C.
Semi-Finals Athletes
35-54:
For total time:
400 Meter Run
20 Dumbbell Bench Press (60/40lbs)
10 Right Leg Single Leg Pistol Squats
10 Left Leg Single Leg Pistol Squats
30 Foot Handstand Walk OR 5 Wall Walks

Rest 3 minutes, then…

400 Meter Run
15 Dumbbell Bench Press (60/40lbs)
15 Right Leg Single Leg Pistol Squats
15 Left Leg Single Leg Pistol Squats
30 Foot Handstand Walk OR 5 Wall Walks

55+:
For total time:
400 Meter Run
15 Dumbbell Bench Press (45/30lbs)
5 Right Leg Single Leg Pistol Squats
5 Left Leg Single Leg Pistol Squats
20 Foot Handstand Walk OR 3 Wall Walks

Rest 3 minutes, then…

400 Meter Run
12 Dumbbell Bench Press (45/30lbs)
6 Right Leg Single Leg Pistol Squats
6 Left Leg Single Leg Pistol Squats
20 Foot Handstand Walk OR 3Wall Walks

Non Semi-Finals Athletes:
For total time:
400 Meter Run
15 Dumbbell Bench Press
20 Farmers Carry Alternating Reverse Lunges
3 Wall Walks

Rest 3 minutes, then…

400 Meter Run
12 Dumbbell Bench Press
30 Farmers Carry Alternating Reverse Lunges
5 Wall Walks

35-54: 50/35 lbs
55+: 35/20 lbs

Cooldown
One set of:
2 Minutes Easy Bike
60 Seconds Iso Hold of Choice (plank, hollow, dead bug)
2 Minute Easy Bike

General Training Notes
Jerk Progressions:
Same % this week for your sets as last week but now we are adding in a 2 second hold in sets 1-3. This is to get you (1) comfortable in your receiving position and (2) used to letting the weight ‘settle’ before standing up with it.

Hang Snatch
Please set up the barbell so that it sits across low to mid-thigh. I find that this is the trickiest set up because you need to be patient here! Patient doesn’t mean slow, it just means to be patient in your pull so you don’t ‘jump’ too soon. Practice hitting that uppercut today by pulling the bar back while  bringing your hips to the bar. Please record if you’d like feedback.

Conditioning
Skills + grunt work for your conditioning today. The run can be taken at a 7/10 pace; no need to blast your pace here if it means jacking up your heart rate. The dumbbell weights are a bit higher then normal for our semi-final athletes; regular dumbbell weights for our non semi-final athletes. For those with really good pressing strength you may want to go unbroken here. Everyone else I’d suggest breaking into two sets. We have pistols for our semi peeps and it is even tricker today with all 10 reps needing to be completed on the right leg before moving onto the left. Slow your pace down and ensure every rep counts. If you struggle with pistols then I’d suggest wearing a hybrid shoe that has some platform in it to help with ankle flexibility. Make sure you practice and get your balance down before starting the workout . You get to elect to do either handstand walking or wall walks – you select the one that you need to work more on.
Once you’re done with that you’ll get a 3 minute rest before flipping the reps and hitting less dumbbell bench but more single leg pistols. The second round through shouldn’t be much different from a strategy standpoint as the first. Obviously there will be more fatigue mixed in so again just make sure you’re going through this nice and smooth, running your race, not making mistakes and you’ll be solid!

Conditioning Customization
No scaling options for today since you can elect between handstand walking or wall walks. You may scale the workout by doing alternate pistols or reducing the volume. If you are avoiding pistol work then sub in alternating reverse lunges.

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
65:00-80:00 – Conditioning
85:00-90:00 – Cool Down