April 8, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 60-90 seconds on each side in the following stretches:

–Banded Distracted Hip Flexor Stretch
–Banded Lat Stretch

Followed by…

Two rounds of:
10 Lateral Monster Walks (each direction)
10 Alternating Cossack Squats (each side)
10 Face Down T’s (palms down OR thumbs up)
10 Face Down Y’s (palms down OR thumbs up)
10 Face Down I’s (palms down OR thumbs up)

Followed by…

Barbell Warm-Up
3 Snatch Grip RDL’s
3 Snatch Pulls
3 Muscle Snatches
3 Overhead Squats (3 second pause in the bottom)
3 Drop Snatches
3 Snatch Balances
3 Full Snatches

A.
Every 2 minutes, for 16 minutes (8 sets of):
Hang Snatch + Snatch

Sets 1-3: @ 60-70%
Sets 4-6: @ 70-75%
Sets 7-8: @ 75+%

*Build based on quality and feel to today’s heavy complex.

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1-2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)

C.
35-54:
For time:
50 Wall Ball Shots (20/14 lbs to 10/9′)
35 Toes to Bar
25/20 Calorie Row
50 Wall Ball Shots
25/20 Calorie Row
35 Toes to Bar
50 Wall Ball Shots

55+:
For time:
40 Wall Ball Shots (20/10 lbs to 9′)
30 Toes to Bar
25/20 Calorie Row
40 Wall Ball Shots
25/20 Calorie Row
30 Toes to Bar
40 Wall Ball Shots

Time Cap = 15 Minutes

D.
Every minute, on the minute, for 5 minutes:
15 V-Ups (55+: 10 V-Ups)
*Plank Hold the remainder of the time.

Optional Cooldown
5 Minute Spin on Bike @ low damper
2 Minutes Pigeon Stretch
5 Minutes Spin on Bike @ low damper

General Training Notes
Snatch
% are the same as last week but now you’ll be doing a complex so keep these unbroken (be safe). Most will be limited by your hang snatch so use that 1-RM as the % to work off of. Focus on a BIG FINISH with your hang snatch and PATIENCE on your full snatch.

Back Squat
We’ve been really enjoying these squat progressions. Similar to last week you’ll build to a heavy set and then back off on the loading but increase the reps. We’ve found that people’s hips are much more open by the time they get to their back off sets and their ability to handle the volume is much better at the end of the set! Let us know how this progression feels for you!

Conditioning
High volume wall balls are on the menu today interspersed with some rowing and toes to bar. This one is going to come down to knowing yourself and your capacity. If you go big on the wall balls but blow up on the toes to bar, was it worth it? Most of you will benefit from breaking those first 50 wall balls into 2-3 sets with short breaks. After that you should aim for 2-3 sets on the first set of toes to bar, we have a decent amount of work before the next set so going a little bigger here isn’t a terrible idea from a grip standpoint. After that you’ll hop on the row where you should likely aim to hold a similar pace to what you would in a standard Tuesday EMOM. You can even slow the last couple calories down in order to get a little energy before the next set of 50 wall balls where you should again aim for 2-3 sets with short breaks to knock out the 50. After that we’re back to the row for around the same pace if not slightly faster than the first time. Back to the toes to bar you’re in the home stretch so try stay in rhythm for as long as possible. Then we get to finish with a gut check set of 50 wall balls. This is a big mental toughness win for any of you that go unbroken, let’s make it happen. Remember, these are all suggestions. Everyone is going to be completely different based on their levels and abilities. You could always disregard, send it hot on the wall balls and then see what happens. Just make sure you let us know if you’re breaking from the suggested strategy and if it worked for you!

Toes-to-Bar Progression Options:
Knees-to-Elbows
Knees-to-Chest
V-Ups
Supine Leg Lifts