February 15, 2021 – Masters Program

Mobility & Activation
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Hawaiian Squats x 5 reps per side

and then …

*Implementing nasal breathing, perform:*
Assault Bike x 2 minutes
Over/Under Barbell

x 5 reps in each direction
Assault Bike x 90 seconds
Barbell Front Squat x 10 reps
Assault Bike x 60 seconds
Barbell Sotts Press x 5 reps

A.
In 15 minutes build to today’s 2-RM…
Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch + Snatch + Overhead Squat @ 65-75%

C.
Four sets for max reps of:
30 seconds of Hang Power Snatch
Rest 30 seconds

35-54: 95/65 lbs
55+: 65/45 lbs

When the running clock reaches 6:00…

Four sets for max reps of:
15 seconds of Hang Power Snatch
Rest 30 seconds

35-54: 115/75 lbs
55+: 75/55 lbs

D.
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches
10 Toes-to-Bar

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

Scaling options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
V-Ups

Athlete Notes:
Today we are back to cycling snatches. The goal is for you to use weights that allow you to hold on to the bar for the entire 30 seconds. Treat this as the skill session it is and work on ways to be more efficient in the movement. Focus on bar path and play around with how you like to bring the bar down to the ground (do you like to go into the hip or straight to the ground), grip width and when to breathe.

The barbell cycling is followed by a short classic triplet conditioning piece. For most of you, the goal should be to keep each movement unbroken. If you know that 20 snatches or 10 toes to bar will be challenging for you after a couple rounds, you may need to take a quick strategic break and cut them into two sets, and speed up your transitions to make up for lost time. Seven minutes is a relatively short time domain, so there is not much time to waste getting chalk or with long transitions. Set your rope and dumbbells next to the pull up bar and as soon as you finish one station, start the next. The real station that will determine your speed on this workout, as long as your are doing the transitions quickly, is the snatches so know how you will cycle them. Below coach Hunter Britt demos a few variations of cycling dumbbell snatches:
Switch hands on the descent
Switch hands on the floor

The start of the workout will be closer to 85-90% RPE and will build into 100% where you are giving it everything you have in the last 90 seconds of this amrap.

Additional Optional Engine Session
35-54:
Six sets for times of:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

55+:
Six sets for times of:
15/10 Calories of Assault Bike
6 Burpee Box Jump/Step-Overs (24″/20″)
Rest 60 seconds”