July 20, 2024 – Masters Program

Mobility, Activation & Warm-Up
Perform 60-90 seconds on each side of the following mobility pieces:

–Tricep Stretch
–T-Spine Pulse on Bench, Rack or Table
–Banded Perfect Stretch

Followed by…

Two rounds of:
10 PVC Pipe Pass Throughs
10 PVC Pipe Overhead Alternating Lateral Lunges (5/side)
20 PVC Pipe Overhead Pogo Hops

Followed by…

Three sets of:
3-Position Snatch
Set 1 – Empty Bar
Set 2 – 45% of 1-RM
Set 3 – 55% of 1-RM

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch with a 3 second pause at mid knee

Sets 1-2: 2 reps @ 68% of 1RM Power Snatch
Sets 3-4: 2 reps @ 73% of 1RM Power Snatch
Sets 5-6: 1 rep @ 78% of 1RM Power Snatch
Sets 7-8: 1 rep @ 80+% of 1RM Power Snatch

B.
Deadlift
Five sets of 3-4 reps @ 82.5+%
*No touch and go.
Rest 2 minutes between sets

C.
For time:
30 Alternating Dumbbell Snatches
20 Burpee Pull-Ups
30 Dumbbell Box Step Overs (20″)
20 Burpee Pull-Ups
30 Dumbbell Squats
20 Burpee Pull-Ups
30 Dumbbell Push Press

35-54: 50/35 lbs
55+: 35/20 lbs

Time Cap: 20:00

Cooldown
10 Minutes easy Jog or Walk and mix in these stretches as you bring your heartrate down:

60-90 seconds – Rig Decompression
45-60 seconds each side – Rig Shoulder Stretch
45-60 seconds Half Kneeling Hip Flexors

General Training Notes
Snatches & Deadlifts
Same snatch progressions as last week but slightly higher percentage. Like last week you’ll pull to mid-knee, hold for 3 seconds, then unleash that speed! Keep those knees back and out during that first pull so you’re in a good position to unleash all that tension you’ve garnered in that first pull. Please film so we can review your technique! If you start losing form then do not continue to increase the weight, stay at the current weight and work on technique.

Quick stop every rep for your deadlifts so you aren’t using any stretch reflex off the floor but lifting from a dead stop. If this is too challenging at the prescribed load prescribed then reduce to a challenging but safe weight.

Conditioning
Fun Saturday conditioning today! Your goal is 2-3 sets on all the dumbbell movements (or less) and then a consistent pace on the burpee pull-ups, one every 4-6 seconds is ideal. Remember, losing 1 extra second per burpee pull-up translates over to 60 seconds in the workout. Does it really matter on a random Saturday in July? No. Does it make a difference learning how to pace this for down the road? Yes. Keep track of your paces and keep track of the little things so that you can use them to help your progress later on.

Customization options for burpee pull-ups (choose from one of the following):
Burpee + Jumping Pull-Up
Burpee + Ring Row

Timeline:
0:00-15:00 – Warm-Up
15:00-19:00 – Snatch Prep
19:00-35:00 – Snatch Sets
35:00-40:00 – Deadlift Prep
40:00-55:00 – Deadlift Sets
55:00-60:00 – Conditioning Set-Up
60:00-80:00 – Conditioning
80:00-90:00 – Cooldown