December 16, 2019 – Masters Program

Mobility, Activation and Warm-Up
Start the clock and then complete …
Distracted Ankle Pulse x 60 seconds per side
Squat Rocks x 60 seconds
Double LAX Ball to T-Spine x 60 seconds

At the 5:00 mark, complete:
Banded Pass Thrus x 20 reps (hold a band overhead and pull apart so there is tension, then perform pass thrus with it. Really focus on your breathing and long exhales)
Banded OHS x 15 reps
Banded Press Behind Neck x 10 reps

At the 8:00 mark, complete:
Burgener Warm-Up with PVC Pipe

At the 12:00 mark, complete:
Four sets of:
Assault Bike x 15 seconds hard
Assault Bike x 15 seconds easy

Snatch Technique Primer
Every 60 seconds, for 3:00 (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Overhead Squat @ 2111

Snatch Progressions
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a halting snatch deadlift, then lower the bar to the ground, pause for 1 second, then perform a snatch)

At the 12:00 mark, complete:

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 87.5% of 1-RM Snatch

“Lightning”
35-54:
Four sets of:
Toes-to-Bar x 15 reps
*115/75 lbs Thrusters x 10 reps
Assault Bike x 15/10 calories
Rest 90 seconds

55+:
Four sets of:
Toes-to-Bar x 12 reps
*75/55 lbs Thrusters x 10 reps
Assault Bike x 12/8 calories
Rest 90 seconds

*Please reduce the load if you are unable to keep the thrusters unbroken.

Toes-to-Bar Progressions:
V-Ups
Knees-to-Armpits
Toes-to-Rings
Hanging Knee Raises
Knees-to-Elbows

Upper Body Accessory Work
Three sets of:
Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1
Rest 30 seconds
Sngle-Arm Dumbbell Rows x 12 reps @ 20X1
Rest 30 seconds
Sled Push x 100′
Rest as needed

Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.

Additional Optional Row Session
Five sets of:
1,000 Meter Row
Rest 2 minutes

Additional Optional Gymnastic Skill Session
35-54:
Five sets of:
Cast Swing x 1 rep
Peekaboo Swing x 2 reps

followed by …

Every 60 seconds, for 10:00, complete (5 sets):
Interval 1 – Ring Muscle-Ups x 1-5 reps
Interval 2 – Ski Erg x 8-10 calories

Record total number of ring muscle-ups completed.

55+:
Five sets of:
Cast Swing x 1 rep
Peekaboo Swing x 2 reps

followed by …

Every 60 seconds, for 10:00, complete (5 sets):
Interval 1 – Ring Dips x 1-5 reps
Interval 2 – Ski Erg x 8-10 calories

Record total number of ring dips completed.