June 29, 2020 – Masters Program

Mobility & Activation
Pec Smash x 45-60 seconds per side
Trap Mash x 45-60 seconds per side
Distracted Ankle Mobility x 45-60 seconds per side

and then …

For movement flow:
Two sets, not for time, of:
5 Hawaiian Squats Per Side
10 Banded Shoulder Pass Thrus
10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension)

Snatch Skills and Drills
With an empty barbell, complete:
Every minute, on the minute, for 3 minutes:
Press in Receiving Position x 2 reps

and then complete:

Every minute, on the minute, for 3 minutes:
Tall Snatch x 1-2 reps
(focus on speed pulling under the barbell)

and then load the barbell to what feels comfortable and complete:

Every minute, on the minute, for 3 minutes:
Snatch Balance x 3 reps

Snatch Progressions
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 78-80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80-83% of 1-RM Snatch

Box Squat Progressions
Every 2 minutes, for 20 minutes, complete (10 sets):
Box Squat x 2 reps @ 80% of Current 1-RM Box Squat

Check out this article from Westside Barbell on how to correctly execute a box squat

Conditioning: Assault Bike + Shoulder-to-Overhead + Ring Muscle-Ups

35-49:
Three sets, for times, of:
20/15 Calorie Assault Bike
8 Shoulder to Overhead (155/115 lbs)
8 Ring Muscle-Ups
Rest 3 minutes

50-54:
Three sets, for times, of:
20/15 Calorie Assault Bike
8 Shoulder to Overhead (135/95 lbs)
5 Ring Muscle-Ups
Rest 3 minutes

55+:
Three sets, for times, of:
15/10 Calorie Assault Bike
8 Shoulder to Overhead (115/75 lbs)
3 Ring Muscle-Ups
Rest 3 minutes

If you do not have ring muscle-ups then please substitute with ring-dips, stationary dips or one of the following muscle-up transition drills:
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)

Additional Optional Rowing Endurance Session
Every 12 minutes, for 36 minutes, complete (3 sets):
2,500 meters

Try to maintain the same pace achieved last week

Additional Optional Strength Accessory Session

Three sets of:
Barbell Glute Bridge x 6-8 reps @ 2012
Rest 45 seconds
Strict Toes-to-Bar x 8-10 reps @ 3011
Rest 45 seconds
Banded Lateral Raise x 8-10 reps
Rest 45 seconds