May 24, 2021 – Masters Program

Mobility, Activation & Warm-Up
Rotate through the following three drills over the course of 6 minutes:
Band Assisted Pec Stretch
Band Assisted Hip Flexor Stretch
Band Assisted Ankle Stretch

and then …

Muscle Activation

Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Warm-Up Flow
2 Minute Row @ 50-55% effort
30 Seconds Banded Squats
90 Seconds Row @ 60-65% effort
30 Seconds PVC Pipe/Banded Pass Thrus in a squat
60 Seconds Row @ 70-75% effort
30 Seconds PVC Pipe/Banded Overhead Squats

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 Balance + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-80%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, and then snatch)

Build to today’s heavy single.

B.
35-49:

Complete as many rounds and reps as possible 15 minutes:
25 Toes to Bar
50-Foot Handstand Walk
100 Foot Double Kettlebell Front Racked Walking Lunge (24/16 kg)

50-54:
Complete as many rounds and reps as possible 15 minutes:
25 Toes to Bar
25-Foot Handstand Walk
100 Foot Double Kettlebell Front Racked Walking Lunge (16/12 kg)

55-59:
Complete as many rounds and reps as possible 15 minutes:
20 Toes to Bar
10-Foot Handstand Walk
75 Foot Double Kettlebell Front Racked Walking Lunge (16/12 kg)

60+:
Complete as many rounds and reps as possible 15 minutes:
20 Toes to Bar
3 Wall Walks
50 Foot Double Kettlebell Front Racked Walking Lunge (16/12 kg)

Scaling Options for Toes-to-Bar:
Knees-to-Elbows
V-Ups

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

Athlete Notes:
Today’s conditioning might be slow movements but it is going to have you breathing hard! Before you start, figure out where you need to rest. Of course we all want to go from station to station and never stop (that is the majority of athletes goals). However this grouping of exercises will get tough. Knowing that, decide if you just want a slow transition back to the toes to bar to keep the majority of movements unbroken or in fairly big sets, or if you will need to be quick with your transitions and have short, frequent breaks. Remember that small rests can be smart if it’s leading toward more consistent movement.

C.
Three sets of:
DB External Rotation x 6-8 reps*
Rest as needed
Banded Fire Hydrant x 6 reps each leg + 20 second iso hold
Rest as needed

*These should be light!

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

Strength Accessory Option
A.
Two sets of:
Bulgarian Split Squat x 8 reps @ 3010
(find your 8-RM if possible)
immediately followed by…
Bulgarian Split Squat Static Hold x 30-45 seconds
Rest 60 seconds, then perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds

B.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Furniture Slider Lateral Lunges x 10 reps per side
Station 2 – Side Plank x 30 seconds each side
Station 3 – Strict Pull-Ups x 4-6 reps @ 5111
Station 4 – Banded Face Pulls x 15 reps @ 2011