April 30, 2024 – Masters Program

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

-Band Distracted Hip Flexor Stretch
-Band Distracted Perfect Stretch

Followed by…

Three rounds of:
90/90 Hip Rotations x 5 reps each side
Clean Grip Bar Pull Back Drill x 5-7 reps

Followed by…

Two sets of:
5 Clean Grip High Hang High Pulls
5 Mid Hang Muscle Cleans
5 Low Hang Power Cleans
5 Full Cleans
Rest as needed
*Empty barbell

A.
Every 2 minutes, for 20 minutes (10 sets of):
Clean Pull + Clean

Sets 1-4: 2-3 reps @ 65-75%
Sets 5-8: 1-2 reps @ 75-85%
Sets 9-10: 1 rep @ 85+%

B.
Five sets of:
Back Squats x 5 reps @ 65%
Rest 2 minutes between sets

C.
35-54:
Against a 2 minute clock, perform as many reps as possible of:
15 Chest to Bar Pull-Ups
12/8 Calorie Echo or Assault Bike
Max Power Cleans in the remaining time (135/95lbs)
Rest 2 minutes between sets and continue until either 60 snatches OR four rounds have been completed.

55+:
Against a 2 minute clock, perform as many reps as possible of:
15 Chin-over-the-Bar Pull-Ups
12/8 Calorie Echo or Assault Bike
Max Power Cleans in the remaining time (95/65lbs)
Rest 2 minutes between sets and continue until either 60 snatches OR four rounds have been completed.

Cooldown:
5 Minutes Triangle Breathing

*Lay down and inhale to a count of 3, imagining the top of a triangle; then breath out to a count of 6 imagining the bottom two parts of a triangle.

General Training Notes
Clean Complex
Still working on that solid pull! Be patient from the floor to mid knee then increase speed as you pull up the thigh and hit max speed at your hips. You can drop the barbell (no touch and go), reset and execute your full clean. Stay with the % and focus on form over load.

Back Squat
Moving to a 5×5 this week with 65% load so a bit less intensity compared to last week on your squats. You’re welcome 😉

Conditioning
We LOVE conditioning pieces like todays! Fast sprints with equal time recovering. The goal is to be consistent across the board (but we know fatigue will set in so there will be a slight drop off). The pull up + bike work should leave you with at least 30 seconds to knock out max cleans. If that isn’t the case then please adjust the pull up volume to ensure you have at least 30 seconds on sets 1-3 (drop off may set in) for your power cleans.

Chest-to-Bar/Chin-over-the-Bar Progression Options:
Band Assisted
Jumping Chest-to-Bar / Chin-over-the-Bar
Strict Pull-Ups x 1/2 the reps

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Prep for Cleans
20:00-40:00 – Clean Sets
40:00-45:00 – Back Squat Prep
45:00-60:00 – Back Squat
60:00-65:00 – Conditioning Prep
65:00-80:00 – Conditioning
80:00-90:00 – Cooldown