July 20, 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
Every minute, for 5 minutes, complete:
Snatch Balance + Overhead Squat

(Use this as an opportunity to work on speed punching under the barbell and to prime your receiving position)

Snatch
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 2 second pause in catch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 1 rep @ 78-80% of 1-RM Snatch
*Set 4 = 1 rep @ 80-83% of 1-RM Snatch
*Set 5 = 1 rep @ 83-85% of 1-RM Snatch
*Set 6 = 1 rep @ 85% of 1-RM Snatch

Back Squat
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

Followed by…

One set of:
Back Squat x 3 reps @ 85%
(no tempo prescription)

Three Rounds for Time x 2
Against a running clock complete:

35-49:
Three rounds for time of:
10 Thrusters (115/75 lbs)
12 Bar Facing Burpees

Rest until the running clock reaches 8:00, and then complete:

Three rounds for time of:
10 Overhead Squats (115/75 lbs)
50 Double-Unders

50-54:
Three rounds for time of:
10 Thrusters (95/65 lbs)
12 Bar Facing Burpees

Rest until the running clock reaches 8:00, and then complete:

Three rounds for time of:
10 Overhead Squats (95/65 lbs)
50 Double-Unders

55+:
Three rounds for time of:
10 Thrusters (85/55 lbs)
12 Bar Facing Burpees

Rest until the running clock reaches 8:00, and then complete:

Three rounds for time of:
10 Overhead Squats (85/55 lbs)
30 Double-Unders

Additional Optional Rowing Endurance Session
For time:
Row 5,000 Meters

Additional Optional Strength Accessory Session
Three sets of:
Elevated Frog Pump x 8-10 reps @ 3012 (place feet on a bench)
Rest 45 Seconds
Prone Plank Drops x Max Reps in 45 Seconds
Rest 45 Seconds
Banded Clam Shells x 12-15 reps per side
Rest 45 Seconds