June 3, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 60-90 seconds in the following mobility pieces…

-Pec Smash with Lacrosse Ball
-T-Spine Foam Roll
—T-Spine Pulse on Bench
–Banded Lat Stretch

Followed by…

Two rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Carry (light)
5 Divebomber Push-Ups
10 Ring Rows
10 Sandbag Bearhug Squats

A.
Every 2 minutes, for 16 minutes (8 sets of):
Behind the Neck Jerk + Overhead Squat

Set 1: 75% of 1RM Snatch
Set 2: 80% of 1RM Snatch
Set 3: 85% of 1RM Snatch
Set 4: 89% of 1RM Snatch
Set 5: 93% of 1RM Snatch
Set 6: 97% of 1RM Snatch
Set 7: 101+% of 1RM Snatch
Set 8: 101+% of 1RM Snatch

B.
Every 90 seconds, for 12 minutes (8 sets of):
High Hang Snatch

Sets 1-3: 2-3 reps @ 65-70%
Sets 4-6: 1-2 reps @ 70-75%
Sets 7-10: 1 rep @ 75+%
*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

Followed by…

Every 2 minutes, for 6 minutes:
Snatch High Pull x 1.1.1 @ Top Weight of High Hang Snatches

C.
Five sets of:
Incline Dumbbell Bench Press x 8-10 reps
Rest 90 seconds

D.
Core Finisher
Every minute, on the minute, for 10 minutes (5 sets):
Station 1: 45 Seconds SkiErg or Row
Station 2: 8-10 Ab Wheel Roll Outs

General Training Notes
Jerk Progressions
You are working off your snatch weight so the behind the neck jerk should be on the relatively lighter side then your regular jerk. I want to see good positioning with your overhead squat so stay tight and engaged as you lower into your squat. If you tend to struggle with overhead squats then drop the % down a bit and add a 3 second iso hold in the bottom of the squat. Get comfy down there!

Snatch Progressions
That elusive high hang snatch! Remember, this position is the position that you want to drive from. There are many nuances to this position so please check out this article to read about the proper high hang position.
You’ll finsh by working on some snatch high pulls. The . represents a 10 second rest so you’ll complete a high pull, drop the bar and let it settle, then complete your next rep. Focus on full extension and speed as you pull through the hips.

Incline DB Bench Press
Shot for that upper end of the rep range and continue to increase weight each set if you are able to. This is a great accessory lift to continue to build strength in the shoulders as well as all the stabilizer muscles without overloading it.

Core Finisher
Ideally this is completed with a ski-erg so you can really blast your core. Record your cals completed each set for a total cal score. The combo of the skierg + ab wheel roll outs should be spicy but totally doable. For your roll outs try to keep your abs engaged on the way down and hips down as you pull the wheel back; use your core to pull the wheel back versus your hips and back.

Timeline:
0:00-15:00 – Warm-Up
15:00-31:00 – Jerk + OHS Sets
31:00-35:00 – Snatch Set Up
35:00-55:00 – Snatch Sets
55:00-60:00 – Bench Prep
60:00-70:00 – Bench Sets
70:00-80:00 – Core Work