February 12, 2024 – Masters Program

Mobility, Activation & Warm-Up
PVC Pipe Pass Thrus x 15 reps
PVC Pipe Press from Behind the Neck x 10 reps
PVC Pipe Overhead Squats x 5 reps

followed by …

Two sets of:
Band-Assisted Cross-Pull Scap Retraction x 5 reps per side
90/90 Hip Drill x 30 seconds

followed by …

One sets of:
600 Meters Easy Row
DB Arnold Press x 10 reps (light)
Kang Squats x 5 reps

A.
Skill Transfer Drill
Four sets of:
Snatch Press from Receiving Position x 3 reps
Rest 20 seconds
Tall Snatch x 2 reps
Rest 20 seconds

If Sotts Press is challenging for you then try this drill: https://invictusfitness.com/blog/sotts-press-for-the-under-mobile-athlete

and then …

Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 1 second pause right off the ground

Set 1 = 2 reps @ 70% of 1-RM Snatch
Set 2 = 2 reps @ 75% of 1-RM Snatch
Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
Set 5-6 = 1 rep @ 85% of 1-RM Snatch

B.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes between sets

Set 1: 73-75%
Set 2: 75-77%
Set 3: 77-80%
Sets 4 and 5: 80+%

C.
Against a 2 minute clock, perform as many reps as possible of:
50 Double Unders
100 Foot Dumbbell Walking Lunge (Farmers Carry)
Max Burpee Pull-Ups in the remaining time
Rest 60 seconds bewteen sets and repeat for a total of FOUR sets. On the fourth set extend the time to 3 minutes.

35-54: 50/35 lbs
55+: 35/20 lbs

Double-Under Scaling Options (choose one of the following):
Single-Unders x 75 reps
45 seconds of Double-Under attempts

Burpee Pull-Up Scaling Option:
Burpee into Jumping Pull-Up

Cool Down
Three sets of:
Coach Kirstin Holte’s Core / Hip Circuit x 15-20 seconds per position
Rest as needed (you may use a bench if needed)

followed by …

Accumulate 2-3 minutes in the banded lat & hip flexor stretch

General Training Notes
Back Squat Focus: We are approaching the final progressions for our hinging Mondays so your last two sets should be challenging but doable. Put on some music that gets you fired up for these squats!

Conditioning: Two minute working sets with a 60 second rest (three minute working set for your last set) – my favorite time domain ever! You’ve got to move during the working sets. Here are some goals for the movements: 45 seconds on your double-unders; 45 seconds on the lunges; 30 seconds on the burpee pull-up. Time is extended on the last set to account for fatigue. Please reduce the distance of lunge to 75 feet or double-under reps to 25 if you have less then 20 seconds for the burpee pull-ups.
Then please may you all report back on the hip circuit provided by Kristin Holte!