July 27, 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 x 1 rep

Sets 1-2 @ 70% of 1-RM Power Snatch
Sets 3-4 @ 75% of 1-RM Power Snatch
Sets 5-6 @ 80% of 1-RM Power Snatch
Sets 7-8 @ 85% of 1-RM Power Snatch

B.
Four sets of:
10 Banded Sumo Deadlifts @ 60-65% + 25% Band Tension
Rest 60 seconds between sets

C.
35-54:
For time:
150 Wall Ball Shots (20/14lbs to 10/9′)
**Every 2 minutes, including at the 0:00 mark, perform 12/10 calories on an Echo/Assault Bike.

55+:
For time:
150 Wall Ball Shots (20/10lbs to 9′)
**Every 2 minutes, including at the 0:00 mark, perform 11/9 calories on an Echo/Assault Bike.

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
Half Kneeling Hip Flexors

General Notes
Power Snatch & Deads
We are giving your legs a break from squatting in the strength work since you’ve got a lot of squattign in the conditioning. 😉 Two things I want you all to work on with your power snatches today:
1 – Set the shoulders when you get into your set up position
2 – Turn your knuckles down so they are facing the ground when you set up
Most lifts are made or lost in that initial pull so ensuring a GREAT set up position will really help that initial pull!

You’ll transition to sumo stance deadlifts! This video shows my favorite, low effort way to set up for your banded deadlifts.

The weight + band resistance should be challenging but not so challenging that it still allows you to do 10 reps unbroken. Happy hamstrings!

Conditioning
You guys … I love this workout so much! It’s Karen with a twist! For the bike, don’t ramp up the RPMs too much and gas yourself so you can’t do wall ball shots; try to find a pace that allows you to get off the bike in 50-60 seconds and walk right over to your wall balls. In 60 seconds you can do some good damage on the wall ball shots. Focus on your breathing on each rep in order to keep the heart rate in check and keep chipping away. I’d rather you get 3 less wall ball shots but heart rate way more manageable to maintain your pace then to redline early on a workout like this.

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