February 4, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
T-Spine Hold on Foam Roller x 30 seconds
Foam Roll Lats x 30 seconds per side
PVC Pipe Pass Thrus x 15 reps

and then …

Dead Bug Paloff Press

x 10 reps per side

and then …

Two sets of:
Standing Single Arm Bottoms Up KB Press x 5 reps per arm
KB Swings x 10 reps
KB Thruster x 15 reps

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

Followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch Grip Push Press + 2 Overhead Squats

Build over the course of the 6 sets.

and then …

Every 2 minutes, for 20 minutes (10 sets):
Power Snatch + Snatch x 1 rep

*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-7 @ 80% of 1-RM Snatch
*Sets 8-10 @ 85% of 1-RM Snatch

The goal is to try to power snatch 85% of your 1-RM Snatch. If you are unable to power snatch 85% of your 1-RM Snatch – Treat this as a snatch double.

B
Every 2 minutes, for 10 minutes (5 sets):
Back Squat

*Sets 1-3 = 5 reps @ 65%
*Sets 4-5 = 5 reps @ 70%

C.
35-44:
For time:
10-9-8-7-6-5-4-3-2-1
Chest-To-Bar Pull-Ups
Squat Snatch (135/95 lbs)

45-54:
For time:
10-9-8-7-6-5-4-3-2-1
Chest-To-Bar Pull-Ups
Squat Snatch (95/65 lbs)

55-59:

For time:
10-9-8-7-6-5-4-3-2-1
Chin-Over-The-Bar Pull-Ups
Squat Snatch (65/45 lbs)*
*Can receive in a power snatch, then lower into a full squat

60+:

For time:
10-9-8-7-6-5-4-3-2-1
Chin-Over-The-Bar Pull-Ups
Squat Snatch (55/35 lbs)*
*Can receive in a power snatch, then lower into a full squat

Note:
Play this one smart. It would be advantageous to break this one up in the early sets since you will definitely feel this in your grip. The goal should be to stay smooth with your pull-ups. If you feel yourself lose rhythm then drop down and reset, there is no need to hang onto the bar longer then needed.

We’ve been practicing barbell cycling for the past few weeks so you should know how to attack these snatches. Try setting up with a slightly wider stance so you don’t need to constantly be moving your feet each rep.

** If your shoulders are feeing extra tired then please do the following rep scheme: 10-8-6-4-2 **”

D.
Three sets of:
Kneeling Paloff Press

x 10-12 reps
Rest 15 seconds
Ab-Wheel Roll-Outs x 12-15 reps
Rest 60 seconds

Optional Rowing Session
Four sets for times of:
Row 1500 Meters
Rest 60 seconds

Note times for each set. You should treat this as four quarters of a race – you’ll come out strong, settle in, push hard in your third set to maintain your aggressive pace, and then trust your conditioning and mental fortitude to carry you to the finish in your fourth and final set. If you do this successfully, you should see a SLIGHT drop off each set, but your pacing should be pretty consistent while your perceived rate of exertion increases throughout.