July 6, 2020 – Masters Program

Mobility & Activation
Spend 2-3 minutes rolling out your t-spine and then …

Band Distracted Lat Stretch x 45 seconds per side
Thoracic Twists x 5-7 reps each side

and then …

Burgener Warm-Up (use a PVC Pipe)

Snatch Skills & Drills
Every minute, for 5 minutes, complete:
Press in Receiving Position x 1-2 reps

Build over the course of the 5 minutes

and then …

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)

Snatch Progressions
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 80% 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)

Box Squat Progressions
Every 2 minutes, for 14 minutes (7 sets) of:
Box Squat x 1-2 reps @ 85-90% of 1-RM Box Squat

Three sets of:
Wide Stance Low Bar Back Squat x 4 reps @ 3311 65% of 1-RM Box Squat
Rest as needed

“Power Move”
35-54:
For time:
24 Power Cleans (115/75 lbs)
12 Devils Press (50/35lb.)
18 Power Cleans
9 Devils Press
12 Power Cleans
6 Devils Press

55+:
For time:
24 Power Cleans (85/55 lbs)
12 Devils Press (35/20lb.)
18 Power Cleans
9 Devils Press
12 Power Cleans
6 Devils Press

Time Cap: 15:00

Additional Optional Rowing Endurance Session
For times:
Row 3,000 meters
Rest 5 minutes
Row 3,000 meters

Additional Optional Strength Accessory Session
Three sets of:
Elevated Glute Bridge x 12-15 reps @ 3012 (place feet on a bench)
Rest 45 seconds
Ab Wheel Roll-Outs x 12-15 reps
Rest 45 seconds
Calf Raises x 30 reps
Rest 45 seconds