August 3, 2021 – Masters Program

Mobility, Activation & Warm-Up
Lower body Focus

2 Minutes opening up the hips and ankles

Squat Hip Internal Rotation Knee Drop x 10 reps

Two sets of:
Single-Arm KB Press x 5 reps per side
Single-Arm KB Push Press x 5 reps per side
Single-Arm KB Swings x 10 reps per side
KB Windmill x 5 reps per side

A.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch) x 1 rep

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 83% of 1-RM Snatch
*Sets 9-10 = @ 85% of 1-RM Snatch

B.
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch Pull x 3 reps @ 100% of 1-RM Snatch

(Bar starts from just above the knee for each hang repetition and from blocks)

C.
Three sets of:
Pronated-Grip Strict Pull-Ups x Max Reps @ 21X0
Rest 30 seconds
Supinated-Grip Strict Pull-Ups x Max Reps @ 21X0
Rest 3 minutes

If you are currently unable to accumulate 10+ reps per set, please add 15-20 Banded Lat Pulldowns immediately after your supinated-grip pull-ups.

D.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Rest 30 seconds
15 Reps x GHD Sit-Ups OR Weighted MedBall Anchored Sit-Ups (20/14 lbs)
Rest 30 seconds

E.
Complete as many rounds and reps as possible in 12 minutes of:
12 Skater Squats (Left Leg)
12 Skater Squats (Right Leg)
12 Bent-Over Reverse Flys @ 21X1
12 Bent-Over Gorilla Rows

Athlete Notes:
Continuing with our olympic lifting and “successory” work theme for Tuesday’s we’ve got another one coming today. As we’ve mentioned the last few weeks, please follow the prescribed percentages, reps, and tempos to the best of your ability! We are still in our foundation building phase so why not focus on getting really, really, strong! Side note… if you’re not keen on accessory work, and haven’t PR’ed a lift in awhile, maybe you should change that mindset 🙂

Optional Additional Work Sessions
*Please choose to perform only perform as much of the additional work as you can recover from successfully before your next training session.

Aerobic/Gymnastics Skills Option
35-49:
Three sets for times of:
60 Double-Unders
30/20 Calorie Row or Ski-Erg
20 Strict Handstand Push-Up
30/20 Calorie Row or Ski-Erg
4 Rope Climbs
Rest 5 minutes

50-54:
Three sets for times of:
60 Double-Unders
30/20 Calorie Row or Ski-Erg
15 Strict Handstand Push-Up
30/20 Calorie Row or Ski-Erg
3 Rope Climbs
Rest 5 minutes

55+:
Three sets for times of:
40 Double-Unders
30/20 Calorie Row or Ski-Erg
1- Strict Handstand Push-Up to 5″ riser
30/20 Calorie Row or Ski-Erg
2 Rope Climbs
Rest 5 minutes

Scaling Options for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Scaling Options for Double-Unders:
Single-Unders x Double the reps
30 Seconds of Double-Under attempts

Scaling Options for Rope Climbs:
3 Towel Pull-Ups for every Rope Climb
Leg Assisted Rope Climb (start in a supine position and, with feet on the ground, walk up the rope)