February 25, 2019 – Masters Program

Option 1 –
Dynamic Mobility, Activation and Warm-Up
Banded Pass Thrus x 15 reps

Band Pull-Apart Series

and then …

Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

A.
Every 60 seconds, for 3 minutes, complete:
Tall Snatch x 2 reps (work on speed under the barbell)

and then …

Every 2 minutes, for 12 minutes, complete:
High Hang Snatch x 2 reps

Sets 1-2: 65% of 1-RM Snatch
Sets 3-4: 70% of 1-RM Snatch
Sets 5-6: 75% of 1-RM Snatch

Build over the course of the 6 sets

Every minute, on the minute, for 3 minuts:
High Hang Snatch @ 75+% of 1-RM Snatch

B.
Back Squat
x 5 reps @ 70% of 1-RM
x 3 reps @ 80%
x 1 rep @ 85%
x 10 reps @ 70%
Rest 2 minutes between sets

C.
35-54:
Four sets of:
Double-Unders x 60 reps
Thrusters x 14 reps (95/65 lbs)
Chest-to-Bar Pull-Ups x 14 reps
Rest 2 minutes

55+:
Four sets of:
Double-Unders x 60 reps
Thrusters x 14 reps (65/45 lbs)
Chin-Over-The-Bar Pull-Ups x 14 reps
Rest 2 minutes

Go hard on these! I want you pushing the pace on these sets. Make sure your bar is set up near the pull-up rig and minimize transitions.

D.
Three sets of:
*Glute Ham Raises x 5-6 reps @ 4111
Rest 60 seconds
Banded Face Pulls x 10 reps
Rest 60 seconds

*Band Assisted Glute Ham Raises

Option 2 –
19.1 Repeat (Please see the warm-up and strategy notes on the February 22, 2019 session)

Optional Rowing Session
Three sets of:
Row 1000 Meters @ your 2k PR pace
Rest 4-6 minutes