January 21, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch x 30 seconds

and then …

Two sets of:
Assault Bike x 8 calories @ easy pace
Banded Pass Thrus in Squat x 15 reps
Banded Press in Squat x 5 reps

and then …

Over Under Barbell

x 5 reps each side

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

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
3 Position Snatch x 1 rep

*Sets 1-2 @ 40% of 1-RM Snatch
*Sets 3-4 @ 50% of 1-RM Snatch

(The 3 positions should be in this order: Hip, Mid Knee, & Floor)

and then …

Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep

*Sets 1-3 @ 60%
*Sets 4-7 @ 65%
*Sets 8-10 @ 70%

B.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 – 5-6 reps @ 75% (55+: 4-5 reps)
*Sets 2-4 – 3 reps @ 85% (55+: 2 reps)
*Set 5 – 6 reps @ 75% (55+: 5 reps)

C.
35-49:

Three rounds for time of:
Ring Muscle-Ups x 5 reps
24/20″ Box Jump Overs x 15 reps
20/14 lbs Wall Ball Shots x 20 reps

Rest 4 minutes, and then …

21-15-9
50/35 lbs Alternating DB Snatch
Burpees over the Dumbbell

50-54:
Three rounds for time of:
Ring Muscle-Ups x 3 reps
24/20″ Box Jump Overs x 12 reps
20/14 lbs Wall Ball Shots x 18 reps

Rest 4 minutes, and then …

21-15-9
50/35 lbs Alternating DB Snatch
Burpees over the Dumbbell

55+:
Three rounds for times of:
Ring Dips x 5 reps
24/20″ Box Jump Overs x 15 reps
20/10 lbs Wall Ball Shots to 9′ target x 20 reps

Rest 4 minutes, and then …

18-12-6
35/20 lbs Alternating DB Snatch
Burpees over the Dumbbell

Note:
For those of you who don’t have ring muscle-ups, try one of the following progressions:
Jumping Muscle-Ups

Feet on Floor Muscle-Up
Feet on Box Muscle-Up
Calves on Box Muscle-Up

We’ve been using heavier wall balls for wall ball shots so be happy to have a ‘lighter’ wall ball! Push your limits on the wall ball and I challenge you to not have set ‘breaks’ for your box jump overs and wall ball shots. Go by feel and suprise yourself with how much you can do! View these two workouts as two seperate events so go hard, don’t hold back!
Use your legs on the DB snatches so that you can keep your triceps as fresh as possible. Move soundly on your DB snatches and find the best way that works for you to descend the DB.

D.
Three sets of:
20 seconds of V-Ups x Max Reps
10 seconds Rest
20 seconds of Hollow Rocks x Max Reps
10 seconds Rest
20 seconds of Flutter Kicks x Max Reps
10 seconds Rest

Optional Rowing Session

Five sets for time of:
Row 1500 Meters
Rest 2 minutes

Note times for each set. Push hard, but keep your sets consistent.