January 11, 2021 – Masters Program

Mobility & Activation
One set of:
Kettlebell Ankle Pulse x 30 seconds per side
Psoas Pulse x 30-45 seconds per side

Two sets of:
Shoulder Circles x 10 reps per side
Y’s, T’s and W’s x 6-8 reps per position (set up face down on a bench, box or chair)
Banded Squats x 10 reps

and finish with …

Banded Sotts Press x 8-10 reps

Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 35-95 lbs

B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

C.
Three sets of:
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes

Please read this article if you want to learn more about the benefits of tempo training.

Please warm-up your handstand walks by completing two sets of the following:
Back to Wall Donkey Kick x 5 reps
Wall Facing Split Handstand Hold x 10-20 seconds
Rest as needed

D.
35-49:
Every minute, on the minute, for 28 minutes (7 sets) of:
Minute 1: 18-20/12-15 Calorie Bike Erg or 15-18/10-12 Calorie Assault Bike
Minute 2: 6 Dumbbell Burpee Box Step-Overs (50/35 lb DBs to 24″”/20″”)
Minute 3: 12 Toes-to-Bar
Minute 4: 50 Foot Handstand Walk

50-54:

Every minute, on the minute, for 28 minutes (7 sets) of:
Minute 1: 15-17/9-12 Calorie Bike Erg or 12-15/8-10 Calorie Assault Bike
Minute 2: 5 Dumbbell Burpee Box Step-Overs (50/35 lb DBs to 24″”/20″”)
Minute 3: 10 Toes-to-Bar
Minute 4: 30 Foot Handstand Walk

55+:
Every minute, on the minute, for 28 minutes (7 sets) of:
Minute 1: 12-15/6-9 Calorie Bike Erg or 9-12/6-8 Calorie Assault Bike
Minute 2: 5 Dumbbell Burpee Box Step-Overs (35/20 lb DBs to 20″)
Minute 3: 10 Toes-to-Bar
Minute 4: 15 Foot Handstand Walk

Scaling Options for Handstand Walk
1 Wall Climb + 10 Wall Facing Handstand Marching

for every 15′
10 Handstand Marching on Box for every 15′

Scaling Options for Toes-to-Bar
Knees-to-Elbows
V-Ups

Week two has you continuing to develop stamina with your handstand walks. If you find that you will have less than 10 seconds of rest in any of the minutes then please reduce the volume or load.

The assault bike will be the time consumer and for many will take close to 45 seconds but then you get a ‘rest’ in the next minute with the dumbbell burpee box step overs. You do not need to speed through this station! Instead, use this station to bring the heart rate down as you methodically and continuously move through the reps. The same goes for your toes-to-bar station. There is no need to race through these just to jack up your heart rate before you go into your HS walk. Be methodical and deliberate during your T2B with the focus on staying calm. If you struggle with toes-to-bar then this may mean doing quick, short sets versus one big set. Then, take some calming breathes and shake our your arms before kicking up for your HS walk. Please scale accordingly if you do not have handstand walks or the distance won’t leave you with enough time to get back to the bike.

Additional Optional Engine Session
All Age Divisions:
Every 10 minutes, for 30 minutes (3 sets) for times:
21/15 Calorie Row
15 Burpees Over the Erg
15/12 Calorie Row
9 Burpees Over the Erg
9 Calorie Row