February 5, 2024 – Masters Program

Mobility, Activation & Warm-Up
Two sets of:
90 Seconds of Easy Row
MedBall Thoracic Opener x 60 seconds
Stationary Sun Gods x 10 seconds per position

and then …

With an empty barbell, complete two sets of:
3 Snatch Grip Press from Behind the Neck
3 Snatch Grip Push Press from Behind the Neck
3 Overhead Squats
3 Snatch Balances
Rest as needed

A.
Skill Transfer Drill
Four sets of:
Snatch Press from Behind the Neck x 3 reps
Rest 20 seconds
Snatch Balance x 3 reps
Rest 20 seconds

If Sotts Press is challenging for you then try this drill

and then …

Six sets of:
Snatch Balance + Overhead Squat
Rest 90-120 seconds

B.
Five sets of:
Deadlift x 5 reps
Rest 2 minutes and add in 5 DB Z-Presses (heavy)

Set 1: 72.5%
Set 2: 76.5%
Set 3: 76.5-79.5%
Sets 4 and 5: 80+%

C.
35-54:
Complete as many rounds and reps as possible in 13 minutes of:
5 Bar Muscle Ups
7 Hang Power Cleans (135/95lbs)
9 Deadlifts (135/95lbs)
11 Box Jump Overs (24/20″)

55-59:
Complete as many rounds and reps as possible in 13 minutes of:
3 Bar Muscle Ups
7 Hang Power Cleans (105/75lbs)
9 Deadlifts (105/55lbs)
11 Box Jump or Step Overs (24/20″)

60+:
Complete as many rounds and reps as possible in 13 minutes of:
5 Chest-to-Bar Pull-Ups
7 Hang Power Cleans (85/55lbs)
9 Deadlifts (85/55lbs)
11 Box Jump or Step Overs (24/20″)

Scaling options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted

Cool Down
Accumulate 2-3 minutes per leg in the couch stretch

followed by …

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

General Training Notes
Snatch Focus: No actual snatches shall be lifted today. Instead, athletes will focus on light weight barbell positional work and then move into snatch balance + overhead squat. Please build to as heavy as possible with the snatch balance, keeping the intention on speed driving under the barbell and landing as low as possible.

Deadlift Focus: Please do not bounce the weights, touch and go is allowed but no bouncing. The heavy dumbbell z-presses are added as a way to get in more pressing to help with handstand push-up development.

Conditioning Focus: Skills + cycling + transitions. This one has it all in an open prep style workout. AMRAP’s are always very prevalent during this phase of the season so we want you guys learning how to pace yourself through different time domains. Today’s workout we’ll be looking for unbroken bar muscle ups or pull-ups, smooth on the hang power cleans and deadlifts, and then consistency on the box jump overs. (If BMU/C2B is a skill that you have but not unbroken then break as needed but push the pace on the box jumps since you will be having forced rest on the rig.)Take a small break from movement to movement and drop the bar after the hang cleans/before the deadlifts to give your grip a little shakeout. Staying consistent on the box jumps might sound silly but as you get more and more tired and the volume creeps up we always see people start pausing on the ground before jumping back up. It’s better to keep a consistent pace here than to go blazing hot at the start and die off later on. These reps should all be at manageable numbers and the stimulus switch from movement to movement should be just enough to keep you going without having to break it up. Aim for your rounds to take around 90-120 seconds. Set a goal to start the workout, lay out some paces and checkpoints just like this was an open workout and then debrief with yourself if you exceeded those or if you fell off at any point.