March 11, 2019 – Masters Program

Option 1 –
Dynamic Mobility, Activation and Warm-Up
Spend 5-8 minutes mashing your shoulders.

Two sets of:
Hawaiian Squats x 5-7 reps per side
KB Ankle Pulse x 10 pulses per side
Banded Pass Thrus in a Squat x 10 reps

Snatch Barbell Warm-Up
With an empty barbell, please complete 3 reps of each drill:
Snatch Grip RDL
Snatch Pull
Muscle Snatch
BTN Snatch Push-Press
Overhead Squat
Drop Snatch
Snatch Balance

A.
Every 60 seconds, for 4 minutes, complete:
Muscle Snatch x 1 rep

and then …

Every 2 minutes, for 12 minutes, complete:
Snatch from 2″ below the knee + Overhead Squat

Build over the course of the 6 sets

Every 2 minutes, for 6 minutes, complete:
Snatch Pulls x 1.1 @ 95%

B.
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 85%
x 10 reps @ 75%
Rest 2 minutes between sets

C.
For time:
50 Calorie Row
30 Power Snatches

35-54: 115/75 lbs
55+: 75/55 lbs

Rest 2 minutes, and then …

For time:
21-15-9
Wall Ball Shots
Burpee Box Jump-Overs (24/20″)

35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target; Step-Overs Okay

Rest 4 minutes, and then …

For time:
50/40 Calorie Assault Bike
30 Chin-Over-The-Bar Pull-Ups

Please reduce the reps/volume if your body is feeling a bit beat up. The goal is to be able to maintain intensity in all 3 phases of the conditioning piece and to be able to do efficient pull-ups while fatigued.

D.
Three sets of:
*Glute Ham Raises x 6-8 reps @ 3111
Rest 60 seconds
Banded Lat Pull-Downs x 10-12 reps
Rest 60 seconds

*Band Assisted Glute Ham Raises

Option Two –
19.3 Repeat (Refer back to Fridays session for the warm-up and strategy notes)

Optional Rowing Session

For time:
Row 5000 meters