November 1, 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.
Five sets of:
Heaving Snatch Balance + Snatch Balance
Rest 60 seconds

B.
Every 90 seconds, for 6 minutes (4 sets) of:
Hang Power Snatch + Hang Snatch @ 70-75%

Followed by…

Every minute, on the minute, for 5 minutes:
4 Snatches @ 55-60%
Perform these touch and go and focus on smooth lifts

C.
Pull-Up Drills
Two sets of:
10 C2B PVC Bender
10 Hollow Body Swings
3 Scap Pull-Ups
3 Half Pull-Ups

Every minute, on the minute, for 6 minutes:
3-9 Chest to Bar Pull-Ups

*Sets must be completed in 1 attempt, cap yourself at that volume.

D.
Complete as many rounds and reps possible in 14 minutes of:
7 Overhead Squats (take from the floor)
200-Foot Double Kettlebell Front Rack Carry
7 Double Kettlebell Front Squats
200-Foot Shuttle Run

35-39: 185/125 lbs; 32/24 kg
40-49: 155/105 lbs; 24/16 kg
50-54: 125/85 lbs; 24/16 kg
55-59: 95/65 lbs; 16/12 kg
60+: 85/55 lbs; 16/12 kg

Customizations:
Overhead Squats – 65-70% of your 1RM

Athlete Notes:
Today’s 14 minute amrap will test your shoulders and core. This is a sneaky good workout where your body will be tested with things like overhead stability and core strength. The Overhead Squats will be taken from the floor so you’ll need to clean the barbell, jerk to your back, adjust your grip and then complete a behind the neck jerk to get into your overhead squat position. Your breathing is really important during your overhead squats so focus on having a calm, stabilizing breath. From there you will carry a pair of kettlebells in the front rack for 200 feet, challenging your midline. Try to keep the kettlebells in the rack position so that upon completing your carry you can go right into your front squats. Your shuttle run will give you an opportunity to shake out your arms and focus on your next round.

If your mobility does not allow you to overhead squat safely then sub the 7 OHS with 7 Double Kettlebell Front Squats.

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
Four sets of:
1000 Meter Row @ 5k pace minus :04+/500 meters
Rest 3 minutes between sets