June 7, 2021 – Masters Program

Mobility, Activation & Warm-Up
Spend 5 minutes mashing your pecs, traps and any areas in your shoulder girdle that feel hot.

and then …

30 Seconds Pronated Grip Dead Hang
Band Pull Aparts (supinated grip) x 15 reps
30 Seconds Supinated Grip Dead Hang
Prone Walk Outs x 5 reps
30 Seconds Pronated Grip Dead Hang
Band/PVC Pipe Pass Thrust x 15 reps
30 Seconds Supinated Grip Dead Hang
Bent Over Banded Rows

Muscle Activation
Two sets of:
8-10 Arnold Press (light)
Rest as needed

Skill-Based Movement Primer
35-54:
Every 3 minutes, for 9 minutes (3 sets) for times:
12/7 Calories of Rogue Echo Bike or Assault Bike
1 Legless Rope Climb + Rope Climb
1-3 Strict Handstand Push-Up to 0-6″ Deficit

55+:

Every 3 minutes, for 9 minutes (3 sets) for times:
10/5 Calories of Rogue Echo Bike or Assault Bike
2 Rope Climbs
1-3 Strict Handstand Push-Up to 2-5″ riser

A.
For the following snatch work, you will stay on a 24-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch
(pause for 2 seconds at 2″ Below the knee on both snatch lift-offs)

Build to today’s heavy single.

B.
35-49:
For time:
Complete rounds of 27, 21, and 15 reps of:
Ski-Erg or Row
Overhead Squat (135/95 lbs)
*Perform 50-Foot Handstand Walk at the beginning of each round (150 foot total)

50-54:
For time:
Complete rounds of 27, 21, and15 reps of:
Ski-Erg or Row
Overhead Squat (135/95 lbs)
*Perform 30-Foot Handstand Walk at the beginning of each round (90 foot total)

55+:
For time:
Complete rounds of 27, 21,and 15 reps of:
Ski-Erg or Row
Overhead Squat (105/75 lbs)
*Perform 15-Foot Handstand Walk at the beginning of each round (45 foot total)

Scaling Options for Handstand Walk:
10 Nose to Wall Shoulder Taps for every 15′
10 Handstand Marching on Box for every 15′
2 Wall Walks for every 15′

Athlete Notes:
You should be feeling much stronger with your rope climbs and strict handstand push-ups if you’ve been following the skill-based movement primers. We’re sticking with the progression, and as long as you’re making improvements each week, that’s all we’re hoping to see.

After you snatch today, you’ll have a solid test of your overhead strength endurance. If you are able to use the ski erg, definitely use it. It is going to make this workout harder, but is great for helping you learn how to pace before going into more upper body movements. If you have a compromised overhead squat position, this workout is going to get really hard. The more you’re able to stack load comfortably over joints in the overhead squat the better it will be for you all. Find a good position to be efficient and it’ll pay huge dividends going into the handstand walks.

Optional Additional Work Sessions
*Please choose only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
Every minute, on the minute, for 10 minutes:
Power Jerk x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B.
Three sets of:
Inverted Barbell Row x 10-12 reps @ 2111
Rest 30 seconds
Supinated-Grip Band Pull-Aparts x 15-20 reps @ 2020
Rest 30 seconds
Tempo Alternating Pistols or Cossack Squats x 12-16 reps @ 3111
Rest 30 seconds