April 22, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Primary Session
Two sets of:
T-Spine Opener on Foam Roller x 3-5 passes
Deep Squat Progression x 5 reps
KB Ankle Pulses x 10 pulses per leg

and then …

Thoracic Rotation  (spend 5 minutes on this)

and then …

Burgener Warm Up

A.
Four-Five sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes

Build to a heavy complex but make sure that you remain fast with the snatch balance. Focus on punching under the bar as quickly as possible and receiving the bar as low as possible.

B.
Snatch Ladder

Every minute, on the minute, climb the ladder:
Snatch x 1 rep

These weights are suggested weights but please start at around 55% of your 1-rm snatch and build 5-10 lbs every minute.

Women’s weights (lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180
Men’s weights (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285

C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 reps @ 85%
*Set 6 – 1 rep @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 2-3 reps @ 85%

D.
35-54:
Three sets for times:
10 Bar Muscle-Ups
15 Box Jump Overs (24/20″)
20 Thrusters (115/75 lbs)
25′ Handstand Walk
300 Meter Row or 600 Meter Bike Erg
Rest 4 minutes

55+:
Three sets for times:
10 Chest-to-Bar Pull-Ups
15 Box Jump Overs (24/20″)
20 Thrusters (95/65 lbs)
10′ Handstand Walk
300 Meter Row or 600 Meter Bike Erg
Rest 4 minutes

If you are going to spend more then 2 minutes on the Bar Muscle-Ups then reduce the reps. Keep the box jump overs fast and stay low. The thrusters should be fast but with measured breathe and at a rhythmic pace. The handstand walks need to be done in 5′ increments. Push hard on the row to finish the set since you have a significant amount of rest.

Additional Session
Three sets of:
Row 1500 meters
Rest 3 minutes

Non-Qualifier Session
Skill Technique Primer
Four sets of:
Drop Snatch x 2 reps @ 45% of 1-RM
Rest 60 seconds

A.
Every 2 minutes, for 16 minutes, complete (8 sets):
Snatch from blocks @ 75-78%

Please focus on consistency with your lifts. Set the blocks up at mid-patella.

For those of you who struggle with a full snatch, I’d like you to try doing a split snatch instead. Coach B does a great job coaching the split snatch in this video. Try the split snatch out and let us know if it felt better for you rather than a regular snatch!

B.
In 15 minutes, please build to a heavy box squat.

C.
35-54:
As many rounds and reps as possible in 4 minutes:
3 Bar Muscle-Ups
6 Box Jump Overs (24/20″; no rebounding)
9 Thrusters (95/65 lbs)
12 Calorie Row
Rest 2 minutes; Repeat 3 sets. Pick up where you left off.

55+:
As many rounds and reps as possible in 4 minutes:
3 Chest-to-Bar Pull-Ups
6 Box Jump Overs/Step-Overs (24/20″; no rebounding)
9 Thrusters (65/45 lbs)
12 Calorie Row
Rest 2 minutes; Repeat 3 sets. Pick up where you left off.

If you don’t have bar muscle-ups then please try one of the below progressions that work best for you:
Jumping Bar Muscle-Ups
Feet Assisted Bar Muscle-Up