January 18, 2021 – Masters Program

Mobility & Activation
Mind Muscle Overhead Movement Prep

T-Spine Pulse on Bench x 45-60 seconds (focus on your breath)
Band-Assisted Ankle Pulse x 30 seconds per side

and finish with …

One sets of:
Y’s, T’s, W’s x 10 reps per position
Over/Under Barbell x 30 seconds

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

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Power Snatch + Overhead Squat @ 70-75%

Followed by…

Every 2 minutes, for minutes (3 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

B.
Three sets of:
Front Squat with a Pause x 3-4 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.

C.
35-54:
Three sets for times:
50/35 Calorie Row
30 Thrusters (75/55 lbs)
15 Bar-Facing Burpees
Rest 4 minutes

55+:
Three sets for times:
40/25 Calorie Row
20 Thrusters (55/35 lbs)
10 Bar-Facing Burpees
Rest 4 minutes

Athlete Notes:

For todays conditioning we are looking for repeatable efforts matched with an unconquerable mindset. You should be able attack with an aggressive pace each set but still recover within the 4-minute rest period. If you anticipate sets taking longer than 5 minutes, then please adjust the reps and/or load.

Start your row with a sprint start. If you are unfamiliar with a sprint start then please read this article.
The sprint start will help get the fan spinning as fast as possible and get those calories ticking up. Stay aggressive on the erg, but find a pace that will allow you to quickly get off and transition into your thrusters. This workout is not won on the row portion.

Can you go unbroken on your thrusters and still push on the bar-facing burpees? 30 reps is right at the threshold of what most athletes can power through and still move quickly to the next station. If you are an athlete who would benefit from a short break on the thrusters so that you can sprint through the bar-facing burpees, take a very brief breather 15-20 reps into the thrusters, then get back on the barbell and finish them. If you need to break then keep it short; get your shins and hands right back on the bar. Finish strong with your burpees by choosing whichever method you can consistently maintain; either the step up or kick up method (note that the kick up method will elevate your heart rate more than the step up method, but is faster in the final push of an event).

Additional Optional Engine Session
35-54:
Every 3 minutes, for 30 minutes (10 sets) for times:
15/10 Calorie Assault Bike
20 Air Squats
20/15 Calorie Row

55+:
Every 3 minutes, for 30 minutes (10 sets) for times:
12/8 Calorie Assault Bike
15 Air Squats
15/10 Calorie Row

Please demonstrate some integrity on your air squats. Of all the movements we see performed in the gym, air squats and push-ups are the most problematic in terms of holding a solid standard. Please hold yourself accountable to sitting below parallel with your chest up, and come to a full hip and knee extension on every single rep.