January 6, 2020 – Masters Program

Mobility, Activation and Warm-Up
Two sets of:
PVC Pipe Pass Thrus x 30 seconds
Ankle Pulse x 30 seconds (right)
Ankle Pulse x 30 seconds (left)
Deep Squat Progressions x 30 seconds
Twisted Cross Pec Stretch x 30 seconds (right)
Twisted Cross Pec Stretch x 30 seconds (left)

and then …

Every 60 seconds, for 5 minutes (5 sets):
Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)

Followed by …

Assault Bike x 3-4 minutes @ easy pace

Snatch Progressions
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

Interval Conditioning
As many rounds and reps as possible in 5 minutes:
10 Thrusters
15 Box Jump Overs (24/20″)
20 Toes-to-Bar
Rest 2 minutes; Repeat for 3 sets. Start where you left off and record total rounds + reps.

35-49: 135/95 lbs
50-54:

115/75 lbs
55-59: 95/65 lbs (Step-Ups Okay)
60+:
8 Thrusters (75/55 lbs)
12 Box Jump Overs (24/20″; Step-Ups Okay)
16 Toes-to-Bar

Toes-to-Bar Progressions:
V-Ups
Knees-to-Armpits
Toes-to-Rings
Hanging Knee Raises
Knees-to-Elbows

Upper Body Accessory Work
Three sets of:
Banded Lat Pull-Downs x 15 reps
Rest 60 seconds
Stationary Dips x 20 reps @ 1011
(hold at the top for a 1-second count)
Rest 60 seconds

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

For time:
Row 5,000 Meters

Please compare your results to November 18, 2019