August 31, 2020 – Masters Program

Mobility & Activation
Two sets of:
Band Distracted Pec Stretch x 45-60 seconds per side
Band Distracted Lat Stretch x 45-60 seconds per side
Banded Pass Thrus in a Squat x 10 reps

followed by …

Chest Opener x 8-10 reps

Warm-Up Flow
Three sets of:
Assault Bike x 20/15 calories
Paloff Press x 30 seconds per side
Bear Crawl x 25′

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
*SIMILAR TO LAST WEEK…BUILD IN LOAD, OR KEEP LOADS THE SAME AND BUILD COMFORT WITH THESE POSITIONS.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111 https://www.youtube.com/watch?v=oPlR9YAaiJ0&index=2&list

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 50-55% of 1-RM Snatch

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM S

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75% of 1-RM Snatch

B.
Every 4 minutes for 20 minutes (5 sets):
Row x 90 seconds (Max Calories)
Alternating Single Arm Dumbbell Hang Clean & Jerk x 10 reps (5 reps per arm)
Burpees over the Erg x 10 reps

35-54: 50/35 lbs
55+: 35/20 lbs

Practice quick starts and getting off the rower quickly.

Please adjust the reps accordingly to ensure you have at least 45 seconds of rest.

C.
Two-Three sets of:
Dumbbell Tate Presses x 12 reps
Rest as needed
Banded Tricep Press-Downs x 20 reps (fast)
Rest as needed
Banded Pulls x 30 reps
Rest as needed

Additional Optional Strongman Accessory Work
Overhead Yoke Carry x 100′ for Max Weight
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.

Rest 2-3 minutes

Rope Pulls x 100′ for Max Weight

Two sets of:
Sled Drag x 100 feet
(as heavy as possible – no more than one stop per length)
Rest 2 minutes