May 6, 2024 – Masters Program

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

–T-Spine Pulse on Bench
–Band Distracted Pec Stretch

Followed by…

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Second Bike @ Warm Up Pace
Station 2: 10 PVC Pipe Pass Throughs + 10 PVC Pipe Overhead Squats
Station 3: 10 Ring Rows + 10 Push-Ups
Station 4: 5 Press in Split Position (empty barbell)

A.
Every 2 minutes, for 14 minutes (7 sets of):
Behind the Neck Jerk + Overhead Squat

Set 1: 60% of 1RM Snatch
Set 2: 65% of 1RM Snatch
Set 3: 70% of 1RM Snatch
Set 4: 75% of 1RM Snatch
Set 5: 80% of 1RM Snatch
Set 6: 84% of 1RM Snatch
Set 7: 88% of 1RM Snatch

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 70+%

followed by…

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

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 reps @ 90-95%

C.
35-49:
Complete as many rounds and reps as possible in 15 minutes of:
8 Bar Muscle Ups
5 Thrusters (95/65lbs)
*Add 2 thrusters to each round.

50-54:
Complete as many rounds and reps as possible in 15 minutes of:
5 Bar Muscle Ups
5 Thrusters (95/65lbs)
*Add 2 thrusters to each round.

55-59:
Complete as many rounds and reps as possible in 15 minutes of:
3 Bar Muscle Ups OR 8 Chest-to-Bar Pull-Ups
5 Thrusters (65/45lbs)
*Add 2 thrusters to each round.

60+:
Complete as many rounds and reps as possible in 15 minutes of:
8 Chest-to-Bar Pull-Ups
5 Thrusters (65/45lbs)
*Add 2 thrusters to each round.

Cooldown
One set of:
2 Minutes Easy Bike
60 Seconds Iso Hold of Choice (plank, hollow, dead bug)
2 Minute Easy Bike

General Training Notes
Jerk Progressions:
You are building into a heavy overhead squat today by taking the bar from the back rack and jerking it overhead. This set up allows the bar to be in the perfect position to go overhead. You’ll want to set up with a wide grip so that you receive the bar in your overhead squat position. If this causes any shoulder pain then please take from the front rack, do a narrow grip overhead squat and keep the load moderate.

Snatch Complex
No blocks today! You are starting from the high hang position and working your way down to the floor. You’ll increase the load as you move from one position to the next. Once you are pulling from the floor your goal is to ‘feel’ each position that you hit earlier, resulting in a really smooth and strong pull!

Conditioning
What a fun conditioning piece today! Round one starts with Bar Muscle-Ups/Chest-to-Bar Pull-Ups + 5 thrusters. Round 2 is Bar Muscle-Ups/Chest-to-Bar Pull-Ups + 7 thrusters; Round 3 is the same but 9 thrusters. You’ll be adding 2 thrusters every round. So with the volume increasing per round so will your perceived exertion. Start off at a smooth pace that feels almost easy to maintain. This will change as you get into the bulk of the workout and your exertion rate continues to go up. Try to stay steady, paced and smooth throughout. Go by feel for when you need to break up the thrusters but make sure you are breathing well on them. A sure fire way to hit your redline is by holding your breathe during the thrusters. If, at any time, you feel like your hands could tear then just cease from the workout. Many of you are participating in Semi-Finals on Wednesday so we absolutely want to avoid any potential tearing.

Conditioning Customizations
Bar Muscle-Up Progression Options:
Low Bar Bar Muscle-Ups
Jumping Bar Muscle-Ups
Hip to Bar Muscle-Ups

Chest-to-Bar/Chin-over-the-Bar Progression Options:
Band Assisted
Jumping Chest-to-Bar / Chin-over-the-Bar
Strict Pull-Ups x 1/2 the reps

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Jerk / OHS Prep
20:00-36:00 – Jerk Sets
36:00-45:00 – Snatch Prep
45:00-60:00 – Snatch Sets
60:00-65:00 – Prep for Conditioning
65:00-80:00 – Conditioning
80:00-90:00 – Cool Down