August 3, 2020 – Masters Program

Mobility & Activation

Wall Slides x 5 @ 3131
CrossOver Symmetry Y’s, T’s & W’s x 5 per position
Pec Activation

x 60-90 second

and then …

Assisted Sotts Press x 8-10 reps (slow and controlled)

Snatch 
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 2 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Loading per set (by %): 90, 95, 90, 95, 90, 95

“Strict Diane”
35-54:
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

55+:
Complete rounds of 21, 15 and 9 reps for time of:
185/135 lb Deadlifts
Strict Handstand Push-Ups to 5″ riser or L-Seated DB Press (weight is your choice)

Accessory Work
Three sets of:
Banded Side Lying Leg Lifts x 30 seconds per side
Rest 30 seconds
Couch Stretch x 45 seconds per side
Rest 30 seconds

Additional Optional Rowing Endurance Session
Every 10 minutes, for 40 minutes (4 sets):
3 Minutes of Rowing @ 80% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 85% of your 2k PR Pace

Walk, jog or row lightly during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 4 sets.