July 1, 2024 – Masters Program

Mobility, Activation & Warm-Up
Thoracic Mobility Drills

Followed by…

Two rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Farmer Carry
30 Banded Face Pulls
20 Supinated Grip Band Pull-Aparts
10 Lateral Dumbbell Flyes
10 Dumbbell Front Raises

and finish with …

Two sets of:
Banded Pass Thrus in Squat x 5 reps
Empty Barbell Snatch Balance x 10 reps (focus on speed)
Rest as needed

A.
Every 2 minutes, for 12 minutes (6 sets of):
Snatch Balance

Set 1: 70% of 1RM Snatch
Set 2: 75% of 1RM Snatch
Set 3: 80% of 1RM Snatch
Set 4: 85% of 1RM Snatch
Set 5: 90% of 1RM Snatch
Set 6: 95% of 1RM Snatch

B.
Every 90 seconds, for 12 minutes (8 sets of):
3 Position Snatch
(High Hang + Mid Hang + Low Hang)

Sets 1-3: 60-70%
Sets 4-6: 70-75%
Sets 7-8: 75+%

*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

C.
35-54:
Against a 3:30 clock, perform as many reps as possible of:
20/15 Calorie Echo Bike
200 Foot Shuttle Run
20/15 Calorie Row
Max Lateral Burpees Over the Erg in the remaining time
Rest 2:30 between sets and repeat for THREE total sets.

55+:
Against a 3:30 clock, perform as many reps as possible of:
18/12 Calorie Echo Bike
150 Foot Shuttle Run
18/12 Calorie Row
Max Lateral Burpees Over the Erg in the remaining time
Rest 2:30 between sets and repeat for THREE total sets.

*If you’re an athlete that needs to prioritize strength over conditioning right now and only have time to train once today, then feel free to perform the strength accessory and pump sesh from the additional sessions instead of this.

D.
Three sets of:
15+ Dumbbell Overhead Triceps Extensions
Rest 30 seconds
100 Foot Suitcase Carry (each arm – HEAVY)
Rest as needed

Cooldown
5 Minutes of Easy Bike followed by 5 Minutes of Stretching
Pec Smash
Butterfly Stretch

General Notes
Snatch Balance
I love to program in snatch balance to help athletes feel CONFIDENT and STRONG punching under the barbell. Ideally you are able to hit over 100% of your 1-RM snatch. This is a great way to build speed driving under the bar and to work on the timing of your feet landing and arms locking out overhead.

Snatch Progressions
Now you should feel really loose and warmed up for your snatch progressions. Big sets here with 3 different positions per lift. If you are struggling with one position then challenge yourself to hold that position for 3 seconds. Make your tendons and muscles ‘feel’ the position to train it to continue to go there.

Conditioning
Today’s workout is another interval session. You’re going to have to work quick to have any time on those burpees at the end. The goal is to sprint hard then recover during the 2:30 of rest. The echo bike should take about 60-75 seconds. The shuttle run should be 45 seconds or less. The row should take about 60-75 seconds. That should leave you with anywhere from 30-45 seconds depending how hard you pushed the machines to go to work on the burpees. If you have less than 30 seconds on round 1 then please drop the calories by 5 so that you get a little more sprint stimulus.

Accessory Work
Blast those triceps! The sweet spot is 15-19 reps; if you get 20 it’s too light!

Timeline:
0:00-15:00 – Warm-Up
15:00-27:00 – Snatch Balance Sets
27:00-31:00 – Snatch Set Up
31:00-43:00 – Snatch Sets
43:00-48:00 – Conditioning Prep
48:00-64:00 – Conditioning
65:00-75:00 – Accessory Work
75:00-85:00 – Cooldown