September 18, 2020 – Masters Program

Mobility & Activation
Accumulate 90-120 seconds in a T-Spine Hold on Foam Roller

followed by …

Pigeon Stretch (add a band if needed) x 60 seconds per side
Alternating Reverse Lunge x 10 reps with a 2 second hold at the bottom

followed by …

Floor Slides x 10 reps
PVC Pass Thrus x 10 reps
PVC Overhead Squats x 10 reps

Barbell Warm-Up
With an empty barbell, complete:
3 Muscle Snatches
3 Ovehead Squats
3 Snatch Balances
3 Hang Power Snatches
3 Hang Squat Snatches

Focus on hitting each position precisely and with purpose.

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 90-95%
*Sets 9-10 = 1 rep @ 95+%

The goal today is to build to your heaviest snatch for today. If that’s a PR then awesome! No Clean and Jerks today since we want all focus to be on the snatch. Clean & Jerk will be programmed next week.

B.
35-49:
As many rounds and reps as possible in 14 minutes:
135/95 lbs Barbell Overhead Walking Lunges x 100′
Ring Muscle-Up + 3 ADDITIONAL Ring Dips x 5 reps
(ring muscle-up + 3 ring dips = 1 rep)

50-54:
As many rounds and reps as possible in 14 minutes:
115/75 lbs Barbell Overhead Walking Lunges x 100′
Ring Muscle-Up + 2 ADDITIONAL Ring Dips x 3 reps
(ring muscle-up + 2 ring dips = 1 rep)

55-59:
As many rounds and reps as possible in 14 minutes:
95/65 lbs Barbell Overhead Walking Lunges x 100′
Ring Muscle-Up + 1 ADDITIONAL Ring Dips x 2 reps
(ring muscle-up + 1 ring dip = 1 rep)

60+:
As many rounds and reps as possible in 14 minutes:
95/65 lbs Barbell Overhead Walking Lunges x 100′
Ring Muscle-Up + 1 ADDITIONAL Ring Dip

Notes:
Muscle fatigue is an issue with this workout! Going from the overhead walking lunges to the ring muscle-ups will require each athlete to assess their muscle fatigue. Since you are doing your ring-dips following a ring muscle-up, you need to ensure that you shoulders are ready for multiple reps. Transitions do not need to be quick. In fact, finishing your walking lunges and walking to the rings may benefit you in the long run as it builds in some rest time.

Utilize a kip for your ring dips. Please check out this article on kipping ring-dips to make sure you are being as efficient as possible with each rep

Scaling options:
If you do not have ring muscle-ups then please complete the following complex:
Low Ring Muscle-Up Transition + Assigned Ring-Dips per Age Division

C.
Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Tuck-Up to V-Up Complex

x 10 reps
Rest 60 seconds

Additional Optional Assault Bike Session
Three sets for calories of:
7 Minutes of Assault Bike
Rest 4 Minutes

Your goal should be to achieve 40% of the total calories you achieved on your “Steady 20” 20-minute Assault Bike test. For example, if you achieved 300 calories on “Steady 20”, you will aim for 120 calories or more for each of today’s intervals. Please do not sprint and rest, find pace early and maintain it throughout.