June 15, 2020 – Masters Program

Primary Session
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
With an empty barbell, complete:
Every minute, on the minute, for 3 minutes:
Press in Receiving Position x 2 reps

and then complete:
Every minute, on the minute, for 3 minutes:
Drop Snatch x 1-2 reps

and then load the barbell to:
35-54: 95/65 lbs
55+: 65/45 lbs

and complete:
Every minute, on the minute, for 3 minutes:
Snatch Balance

x 3 reps

Snatch Progressions
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 2 reps @ 72-75% of your 1-RM Snatch

Box Squat Progressions
Every 90 seconds, for 15 minutes (10 sets):
Box Squat x 3 reps @ 70% of last week’s 1-RM Box Squat

Check out this article from Westside Barbell on how to correctly execute a box squat

15-12-9 Conditioning
35-54:

15-12-9
Dumbbell Thrusters (50/35 lbs)
Row for Calories

Rest 2 minutes, and then …

15-12-9
Wall Ball Shots (30/20 lbs to 10/9′ target)
Assault Bike Calories

55+:
15-12-9
Dumbbell Thrusters (35/20 lbs)
Row for Calories

Rest 2 minutes, and then …

15-12-9
Wall Ball Shots (20/14 lbs to 10/9′ target)
Assault Bike Calories

Additional Optional Row Session
Every 8 minutes, for 32 minutes, complete (4 sets):
1,500 Meters

Additional Optional Strength Accessory Session
Three sets of:
Single-Leg Glute Bridge x 8-10 reps @ 3012
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

At-Home Workout (No Equipment)

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

200 Meter Jog
60 Seconds of Front Leaning Rest
30 Seconds of Wall Sit

Rest 60 seconds

200 Meter Jog
30 Seconds of Plank With Alternating Lateral Taps
60 Seconds of Russian Baby Makers

Rest 60 seconds

200 Meter Jog
30 Seconds of Lateral Line Hops
60 Seconds of Air Squats @ 32X1

Rest 60 seconds

200 Meter Jog
30 Seconds of Down Ups
30 Seconds of Hip Bridges + 30 Second Hold

When the running clock reaches 15:00, perform the following:

Every minute, on the minute, for 10 minutes, complete:
Station 1: 25 Lateral Line Hops + Max Reps Backpack Shoulder to Overhead in the Remaining Time
Station 2: Rest

At the 25:00 mark, perform the following…

Every minute, on the minute, for 10 minutes, complete
Station 1: 25 Lateral Line Hops + Max Reps Lateral Burpee Over Backpack in the Remaining Time
Station 2: Rest

When the running clock reaches 35:00, perform the following…

Two rounds for time of:
30 Lateral Line Hops
Number of Reps Achieved During Your Highest Set of Backpack Shoulder to Overhead
Number of Reps Achieved During Your Highest Set of Lateral Burpee Over Backpack

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*During the stretching, try to focus on lowering your heartrate by breathing through your nose. Try to maintain a 4 second inhale and 4 second exhale throughout. Each time you exhale push further into the stretch. When you inhale, relieve yourself a little bit.

Coaches Note:
Today’s intention is two-fold. The first portion of the workout is a 1:1 work rest ratio; trying to accumulate maximum repetitions during the working portion. This will likely fatigue you and rightfully so! But, then we will hit the second portion of the conditioning where you are going to use your highest number of repetitions from the first portion in a “for time” format. Do not sandbag the first portion of the workout in order to go faster on the second. Push hard through both!

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

200 Meter Jog
60 Seconds of Front Leaning Rest
30 Seconds of Wall Sit

Rest 60 seconds

200 Meter Jog
30 Seconds of Plank With Alternating Lateral Taps
60 Seconds of Russian Baby Makers

Rest 60 seconds

200 Meter Jog
30 Seconds of Lateral Line Hops
60 Seconds of Air Squats @ 32X1

Rest 60 seconds

200 Meter Jog
30 Seconds of Down Ups
30 Seconds of Hip Bridges + 30 Second Hold

When the running clock reaches 15:00, perform the following:

Every minute, on the minute, for 10 minutes, complete:
Station 1: 25 Double Unders + Max Reps Dumbbell or Kettlebell Shoulder to Overhead in the Remaining Time
Station 2: Rest

At the 25:00 mark, perform the following…

Every minute, on the minute, for 10 minutes:
Station 1: 25 Double Unders + Max Reps Lateral Burpee Over The Dumbbells in the Remaining Time
Station 2: Rest

When the running clock reaches 35:00, perform the following…

Two rounds for time of:
30 Double Unders
Number of Reps Achieved During Your Highest Set of Dumbbell or Kettlebell Shoulder to Overhead
Number of Reps Achieved During Your Highest Set of Lateral Burpee Over Dumbbells

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*During the stretching, try to focus on lowering your heartrate by breathing through your nose. Try to maintain a 4 second inhale and 4 second exhale throughout. Each time you exhale push further into the stretch. When you inhale, relieve yourself a little bit.

Coaches Note:
Today’s intention is two-fold. The first portion of the workout is a 1:1 work rest ratio; trying to accumulate maximum repetitions during the working portion. This will likely fatigue you and rightfully so! But, then we will hit the second portion of the conditioning where you are going to use your highest number of repetitions from the first portion in a “for time” format. Do not sandbag the first portion of the workout in order to go faster on the second. Push hard through both!