August 13, 2021 – Masters Program

Mobility & Activation
Spend 5-10 minutes rolling out your traps and pecs.

and then …

CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)

Warm-Up Flow
Every 6 minutes, for 18 minutes (3 sets):
22/15 Calorie Assault Bike or Bike Erg
300 Meter Row or Ski-Erg
10/7 Calorie Assault Bike or Bike Erg

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Take 15 minutes to build to today’s 1-RM Power Snatch + Overhead Squat

At the 15 minute mark. . .

B.
For time:
15 Burpee Pull-Ups
30 Snatches (Power or Squat)
15 Burpee Pull-Ups

35-49: 135/95 lbs
50-54: 115/75 lbs
55-59: 95/65 lbs
60+: 65/45 lbs

C.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 2 – Banded Overhead Triceps Extensions x 30 reps @ 10X0
Station 3 – Side Plank Reach Thru’s x 30 seconds per side
Station 4 – Dumbbell Thrusters x 20 reps (weight is your choice)

Athlete Notes:
Today’s work is going to be awesome. We’ve got a great mix of some strength, and then follow that up with some lifting under fatigue! Don’t let yourself look ahead to the next portion of the session, please be sure to focus on the task at hand. It’s really easy to let our minds wander towards a specific training piece (especially 30 snatches sandwiched between burpees) but we want your focus to be on perfect technique in your power snatch complex, and THEN you can worry about the workout. With regards to the power snatch, we don’t want to see any “fails”.. if you happen to catch it low and ride it down to a squat snatch, that’s ok, we’ve just found our limit weight-wise. But, the purpose of a power snatch is to really dial in technique and focus on a great hip drive, strong upward pull (think high elbows), and FAST turnover. When you finally do get to the workout, this one is going to be a tough twist up from 7/23. Today we have 30 snatches. If the snatches are going to take more than 5 minutes, we’d advise going closer to 65% or less of your snatch. We want the focus of this workout to be on testing your limits in a technical movement, under fatigue. How quickly can you put your hands back on the barbell and go again? Barbell cycling, especially in the middle of a workout, is a very commonly tested skill, so take some chances and learn what your limits are!

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.

Engine Accessory Option
Complete as many meters/calories as possible in 40 minutes of:
1000 Meter Row or Ski-Erg
2000 Meter Bike Erg or 50/35 Calorie Assault Bike or Echo Bike

*Every 5 minutes, including at 3,2,1,GO! perform the following…
30 Double Unders or 60 Single-Unders
10 Toes-to-Rings
5 Burpees to Rings

You will perform the triplet a total of 8 times over the course of the 40 minutes – the first interval with 0:00 on the clock, and the final interval with 35:00 on the clock.

*Compare to July 9, 2021