August 27, 2024 – Masters Program

Mobility, Activation & Warm-Up
Banded Pec Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side

followed by …

Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 90 seconds, for 12 minutes (8 sets of):
2 Position Snatch (high hang/hip, mid hang)

Set 1: 65% of 1-RM Snatch
Set 2: 69%
Set 3: 72%
Set 4: 75%
Sets 5-8: 75+%

*Only increase after a successful/made lift.

At the 12:00 mark…

Every minute, on the minute, for 3 minutes:
2 Snatch Pulls @ 90+% of 1RM Snatch

B.
Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk x 3 reps @ 60-70%
(use blocks if you have them)

C.
35-49:
Five rounds for quality of:
3 Bar Muscle-Ups
5 Chest-to-Bar Pull-Ups
7 Box Jumps (24/20″)
(no bounding)

50-54:
Five rounds for quality of:
2 Bar Muscle-Ups
4 Chest-to-Bar Pull-Ups
6 Box Jumps (24/20″)
(no bounding)

55-59:
Five rounds for quality of:
1 Bar Muscle-Ups
3 Chest-to-Bar Pull-Ups
5 Box Jumps (24/20″)
(no bounding)

60+:
Five rounds for quality of:
1 Chest-to-Bar Pull-Ups
3 Pull-Ups
5 Box Jumps (24/20″)
(no bounding)

Rest exactly 5 minutes, and then…

35-49:
For time:
2000 Meter Bike Erg or 1000 Meter Row
400 Meter Run
100 Double-Unders
30 Strict Handstand Push-Ups
100 Double Unders
400 Meter Run

50-54:
For time:
2000 Meter Bike Erg or 1000 Meter Row
400 Meter Run
75 Double-Unders
20 Strict Handstand Push-Ups
75 Double Unders
400 Meter Run

55+:
For time:
2000 Meter Bike Erg or 1000 Meter Row
400 Meter Run
75 Double-Unders
10 Wall Walks
75 Double Unders
400 Meter Run

Time Cap: 15:00

Conditioning Training Note
Snatch
More positional work! You will keep your hands on the barbell for this 2 position snatch. For the high hang, keep your focus on keeping the torso upright so it is a vertical dip and drive. This will mimic your ideal ‘drive’ position when pulling from the floor (barbell to the hips and hips driving vertically up versus horizontally to the barbell). Then the mid hang keep your focus on reaching the hips back, knees out to engage the hamstrings and driving the hips to the barbell to hit that high hang position! Please film!

Split Jerk
Same rep scheme as last week and again, please use blocks if you have them! I like people being able to just drop the bar from overhead, quickly reset and go for your next rep. The weight should feel fairly light so you can focus on strong footwork and speed driving under the bar. Be aggressive on this. If you are unsure of your footwork then please refer to this drill to help you identify where your feet should be landing on the split jerk.

Skill Movement Primer
Getting some touches on high skilled gymnastics movements. Take these at a zone 2 pace, not worried about time but more about completion of the movements with high efficiency.

Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups

Conditioning
This is all about those strict handstand push-ups / wall walks! Steady eddy on the row (take the 1k row at a 5k pace), calm but fast on the run and then as many double-unders as you can while staying in rhythm. You may trip up and that is fine; just stay calm, take a breath and then pick up where you left off. Try to keep the lungs open and breathing calmly since this will help you get inverted. Try to bring the heart rate down a bit before you kick up into your handstand push up position. Then start knocking out reps but come down sooner then you think you need to. I’d rather you break sooner and avoid failure then push to the redline on these because once your triceps go, they go! Quick, fast sets and then back onto your rope. Be mindful of where your arms are during this set of double-unders because if your arms are tired then chances are they will start to go wide and you’ll trip. Try to keep your hands in your peripheral vision during these sets. Then it is an all out run to finish the workout. Enjoy!

Scaling Options for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
1 Wall Walk for every 2 sHSPU

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Snatch Set Up
20:00-35:00 – Snatch Sets
35:00-40:00 – Transition
40:00-52:00 – Split Jerk Sets
52:00-55:00 – Transition
55:00-70:00 – Skill Work
70:00-75:00 – Transition
75:00-90:00 – Conditioning