July 13, 2020 – Masters Program

Mobility & Activation
Spend 5 minutes rolling out the lats and t-spine and then …

Shoulder Opener

x 45-60 seconds
Y’s, T’s, W’s

x 10 reps each

Kettlebell Complex
Around the World x 10 reps each direction

and then…

Two sets of:
Right Single Arm Kettlebell Swings x 10 reps
Right Single Arm Kettlebell Push Press x 10 reps
Left Single Arm Kettlebell Swings x 10 reps
Left Single Arm Kettlebell Push Press x 10 reps
Goblet Squats x 10 reps

Snatch Skill Development
Every minute, for 5 minutes, complete:
Snatch Balance + Overhead Squat with a 2 second pause at the bottom

(Use this as an opportunity to work on speed punching under the barbell and to prime your receiving position)

Slow Pull Snatch
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 83-85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)

Tempo Back Squat
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 82.5%

Followed by…

One set of:
Back Squat x 3 reps @ 82.5%
(no tempo prescription)

Interval Conditioning
35-49:
Three sets of:
Row 500 Meters
15 GHD Sit-Ups
20 Wall Ball Shots (30/20 lbs to 10′ target)
Rest 3 minutes

50-54:
Three sets of:
Row 500 Meters
15 GHD Sit-Ups
20 Wall Ball Shots (30/20 lbs to 9′ target)
Rest 3 minutes

55+:
Three sets of:
Row 500 Meters
10 GHD Sit-Ups OR 15 Weighted Anchored Sit-Ups (20/14 lbs)
20 Wall Ball Shots (20/14 lbs to 10/9′ target)
Rest 3 minutes

Additional Optional Row Endurance Session
For times:
2,000 Meter Row
Rest 3 minutes
1,500 Meter Row
Rest 3 minutes
1,000 Meter Row
Rest 3 minutes
500 Meter Row

Additional Optional Strength Accessory Session
Three sets of:
Single-Leg Glute Bridge x 8-10 reps @ 3012 (place feet on a bench)
Rest 45 seconds
Side Plank Reach Thrus x 15 reps per side
Rest 45 seconds
Hip Abduction x 10 reps per side
Rest 45 seconds