November 29, 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.
Every 90 seconds for 9 minutes (6 sets):
Snatch Balance @ 75+% of 1-RM Snatch Balance

Build in weight over the course of the 6 sets and focus on your speed punching under the barbell.

B.
Three sets of:
3-Position Snatch @ 50%
(High Hang, Hang, Floor)
Rest as needed

followed by…

Every 90 seconds, for 12 minutes (8 sets) of:
Power Snatch + Snatch

You may perform these touch and go, but make sure you are in control and not bouncing the barbell. Build in weight each set

C.
Every minute, on the minute, for 8 minutes:
1-2 Rope Climbs OR 4-6 Strict Pull-Ups

D.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Seated Overhead Kettlebell Press x 8-10 reps @ 2111
Station 2 – Cross Bench Pull-Over x 6 reps @ 4311
Station 3 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 4 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)

Athlete Notes:
Todays training looks a bit different then usual because I want to give your adrenals a bit of rest today! You’ll hit your normal snatch progressions, then transition into some volume accumulation for rope climbs. You’ll finish with some accessory work that should be challenging if you adhere to the tempo. Not to worry, your EMOM will be back tomorrow 🙂

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
Fifteen sets of:
250 Meter Row @ 5k pace minutes :12+/500 meters
Rest 60 seconds between sets