November 15, 2022 – Masters Program

Mobility
Partner T-Spine Stretch x 15 seconds

One-Two sets of:
Band Distracted Pec Stretch x 45 seconds per arm
60 Seconds T-Spine Mash & Hold on a foam roller
KB Ankle Pulse x 45 seconds per ankle

“Warm-Up”
60 Seconds Prone Plank Hold
200 Meter Nasal Breathing Only Jog
5 Scap Push Ups + 10 Push Ups @ 111
400 Meter Nasal Breathing Only Jog
3-5 Wall Walks
200 Meter Nasal Breathing Only Jog
5-7 Hawaiian Squats per side

Shoulder Prehab
Three sets of:
Dumbbell Cuban Press x 5 reps (light, just working the range of motion)
Rest as needed
Banded Face Pulls x 20 reps
Rest as needed
Y-T-W Exercise x 5-6 reps each (can do this on the floor on prone on a bench)
Rest as needed

A.
Take 15 minutes to build to a heavy Snatch Balance

Goal is to hit 100+% of your 1-RM Snatch

B.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch + Snatch

Begin your first set at 60% of your 1-RM Snatch and build to Today’s Heavy (or what feels good). This does not need to be touch and go.

C.
Every minute, on the minute, for 8 minutes:
2-4 Wall Walks for SPEED and efficiency.

D.
Three rounds for time of:
800 Meter Run
30 Alternating Dumbbell Snatches

35-54: 50/35 lbs
55+: 35/20 lbs

TIME CAP = 20 MINUTES

Athlete Notes: You’re welcome … 🙂 You get to flush out your legs today by doing some longer run pieces paired with alternating dumbbell snatches. For all your runners out there this workout is for you! If you are confident with your running then you can push your 800 meter pace and get right onto your dumbbell snatches. Your hamstrings will feel the brunt of this workout (well … your lungs too) so on rounds 2 and 3 ease into your 800 meter pace. For those of you not confident with maintaining a consistent pace on your runs, try running your first 800 meters at a comfortable pace and almost ease into your stride. On rounds two and three you should be able to push a little more on your runs. Here is the mantra for you today: Relaxed Running = Efficient Running. If you can relax your body, mind and breathe then your runs will be more efficient and, most likely, at a faster pace! Envision yourself floating as you run effortlessly your 800 meter loop, keeping the mind relaxed. You will be surprised by how good your run will feel! I am speaking from experience here as I am personally not a strong runner but when I focus on staying relaxed mentally and physically during my runs I ALWAYS run better. Try that in todays session!

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Row Option
Ten sets of:
500 Meter Row @ Zone 3 pace
Rest 2 minutes between sets