May 4, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Deep Squat Progressions
45 seconds Band Assisted Lat Stretch (left)
45 seoncs Prone PVC Pipe Pass Thrus

10 Kettlebell Swings
10 Goblet Squats
10 Single Arm Press (5 per side)
Rest as needed

A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee

*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 2 reps @ 80% of 1-RM Snatch
*Set 4 – 1 rep @ 85% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 90% of 1-RM Snatch

55+:
*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Set 2 – 2 reps @ 70% of 1-RM Snatch
*Set 3 – 2 reps @ 75% of 1-RM Snatch
*Set 4 – 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 80-85% of 1-RM Snatch

(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)

B.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 5 reps @ 75-80%

C.
35-54:

Against a 3 minute running clock, complete:
Row 300/250 Meters
Double-Unders x 50 reps
Burpee Box Jump Overs x Max Reps
Rest 3 minutes; Repeat for 4 sets
55+:

Step-Overs Okay

Note:
Push the pace on the burpee box jump/step-overs. You get equal amount of rest so you can push during the 3 minutes of work. I’d like to see 12+ reps.

Optional Session (Best performed 3-4 hours between sessions)
A.
Every 2 minutes, for 18 minutes, complete (3 sets):
Interval 1 – Static HS Hold x 20 seconds
Please use a spotter for this. Have your spotter stand next to you and assist by holding your calves when needed.
Interval 2 – Toes-to-Bar x 8-12 reps (focus should be on finding a good rhythm)
Interval 3 – Strict Ring Pull-Ups x 5-7 reps

B.
Three sets of:
Ab-Wheel Roll Outs x 12-15 reps
Rest 60 seconds
L-Sit Taps x 40 seconds
Rest 60 seconds