December 31, 2018 – Masters Program

**This week will be a primer week for the new Open Prep Cycle that starts on January 7th. There will be a schedule posted soon in the Facebook group with the layout of the sessions for the upcoming cycle. If you’d like more details about the new cycle then please email me here: nichole@invictusathlete.com**

Dynamic Mobility, Activation and Warm-Up

Two sets of:
Alternating Reverse Lunge x 10 reps
Alternating Lateral Lunge x 10 reps
Bear Crawl with Wrist Stretch x 15′

and then …

Glute Activation Warm-Up x 20 seconds in each position

and then …

Two-Three sets of:
Row 250 meters
Over Under Hip Opener x 5 reps each direction

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
3 Position Snatch x 1 rep

*Sets 1-2 @ 40% of 1-RM Snatch
*Sets 3-4 @ 50% of 1-RM Snatch

(The 3 positions should be in this order: Hip, Mid Knee, & Floor)

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch without moving feet x 2 reps

*Sets 1-2 @ 60% of 1-RM Snatch
*Sets 3-4 @ 65% of 1-RM Snatch
*Sets 5-7 @ 70% of 1-RM Snatch
*Sets 8-10 @ 75% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

C.
Three sets, not for time, of:
Kettlebell Box Step ups (strict) x 16-20
Rest 30 seconds
Banded Hip Bridges x 30 reps
Rest as needed

Optional Conditioning Session
35-49:
Every 3 minutes, for 21 minutes (7 sets), complete:
400 Meter Run
50 Foot Handstand Walk

50-54:
Every 3 minutes, for 21 minutes (7 sets), complete:
400 Meter Run
25 Foot Handstand Walk

55+:
Every 3 minutes, for 21 minutes (7 sets), complete:
400 Meter Run
10 Foot Handstand Walk

If you do not have handstand walks, then please substitute the following:
Handstand Marching Against Wall

x 16-20 reps
(If you have a hard time with this then progress Handstand Marching to a box with Handstand Marching on Box x 16-20 reps)

Notes:
If you need more time to complete your handstand walks, then bump this to every 4 minutes, for 24 minutes (6 sets).