January 25, 2021 – Masters Program

Primary Training Session
Mobility & Activation
Two sets of:
Band Distracted Pec Stretch x 45-60 seconds per side
Band Distracted Lat Stretch

x 45-60 seconds per side
Banded Pass Thrus in a Squat x 10 reps

followed by …

Chest Opener 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

A.
Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
Five sets of:
Front Squat x 2-3 reps
Rest 3 minutes

Start at 75% and build to todays heavy for 2-3 reps

C.
35-54:
Complete as many rounds and reps as possible in 3 minutes of:
10 Box Jump-Overs (24″/20″)
20 Alternating Dumbbell Snatches (50/35 lbs)

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
10 Box Jump (24″/20″; jump up, step down)
20 Alternating Dumbbell Snatches (50/35 lbs)
40 Single-Arm Dumbbell Push-Press (alternate arms however you’d like)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 9 minutes of:
20 Alternating Dumbbell Snatches (50/35 lbs)
40 Single-Arm Dumbbell Push-Press (alternate arms however you like)
60 Double Unders

55+:
Complete as many rounds and reps as possible in 3 minutes of:
10 Box Jump/Step-Overs (24″/20″)
20 Alternating Dumbbell Snatches (35/20 lbs)

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
10 Box Jump (24″/20″; jump up, step down)
20 Alternating Dumbbell Snatches (35/20 lbs)
40 Single-Arm Dumbbell Push-Press (alternate arms however you’d like)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 9 minutes of:
20 Alternating Dumbbell Snatches (35/20 lbs)
40 Single-Arm Dumbbell Push-Press (alternate arms however you like)
60 Double Unders

Scaling Options for Double-Unders
Reduce the reps by 50%
Single-Unders x Double the reps

Athlete Notes:
Please rest as needed following your front squats. You’ll then tackle multiple amraps that will test pacing strategy. It will be important to keep your breathing as relaxed as possible during each movement while maintaining quick transitions. Please do not rebound any box jump-overs today. Jump onto the box and step off or jump down but pause as we don’t want to much rebounding on our athletes. Use today to text out different angels to jump onto the box (lateral, head on, from the corner). The dumbbell snatches should be completed at a steady and unbroken pace. Your perceived rate of exertion should be around 85% (remember, your rate of perceived exertion will increase in each amrap but the goal is to keep your movement pace as consistent as possible).

You’ll be completing box jumps in AMRAP 2 and again, we ask that you not rebound these to protect your achilles. You’ll want to continue with a steady pace and relaxed breathing through your dumbbell snatches. It is your choice how to alternate the single arm db push-press but make sure you complete 20 reps per arm. Your perceived rate of exertion should be around 90%.

Continue with a steady pace in AMRAP 3 with relaxed breathing, using the double-under station as your ‘reset’ station. Your perceived rate of exertion should be around 90-95% at this point.

Additional Optional Engine Session
35-54:
For time:
27/20 Calorie Assault Bike
27 Bar-Facing Burpees
21/15 Calorie Assault Bike
21 Bar-Facing Burpees
15/12 Calorie Assault Bike
15 Bar-Facing Burpees
9 Calorie Assault Bike
9 Bar-Facing Burpees

Rest until the running clock reaches 15:00, and then…

For time:
9 Calorie Assault Bike
9 Bar-Facing Burpees
15/12 Calorie Assault Bike
15 Bar-Facing Burpees
21/15 Calorie Assault Bike
21 Bar-Facing Burpees
27/20 Calorie Assault Bike
27 Bar-Facing Burpees

55+:
For time:
21/15 Calorie Assault Bike
21 Bar-Facing Burpees
15/12 Calorie Assault Bike
15 Bar-Facing Burpees
9 Calorie Assault Bike
9 Bar-Facing Burpees
6 Calorie Assault Bike
6 Bar-Facing Burpees

Rest until the running clock reaches 15:00, and then…

For time:
6 Calorie Assault Bike
6 Bar-Facing Burpees
9 Calorie Assault Bike
9 Bar-Facing Burpees
15/12 Calorie Assault Bike
15 Bar-Facing Burpees
21/15 Calorie Assault Bike
21 Bar-Facing Burpees