August 21, 2024 – Masters Program

Mobility, Activation & Warm-Up
5-8 Minutes Rowing @ easy pace (HR should be under 105 BPM)

and then …

Two sets of:
Bird Dogs x 10 reps per side
Bear Crawl with Wrist Stretch x 25′
Dead Bug x 20 reps (10 per side and alternate)
Static Hang on Pull-Up Bar x 20 seconds
Rest as needed

and finish with …

Two sets of:
60 seconds of Hamstring Walkouts
* Hips stay elevated the entire time – focus on creating
lots of tension through the hamstrings by digging your
heels in the ground as you move them and stay long
in the torso.
60 seconds of Rest

A.
Deadlift
Set 1: 3 reps @ 55%
Set 2: 3 reps @ 65%
Set 3: 3 reps @ 70%
Sets 4 and 5: 3 reps @ 70-75%
Rest 2 minutes between all sets.

*No touch and go.

B.
Two sets of:
Single-Leg Hip Thrust x 8-10 reps per leg
(upgrade to this option if you’d like to work more stability)
Rest 45 seconds
Cossack Squats x 16-20 total reps (add weight if you’d like)
Rest 45 seconds

C.
35-54:
Every 8 minutes, for 24 minutes (3 sets) for times:
20 Single Arm Dumbbell Snatches (50/35lbs)
15/12 Calorie Row
50 Double-Unders
15 Single Arm Dumbbell Snatches
15/12 Calorie Row
50 Double-Unders
10 Single Arm Dumbbell Snatches
15/12 Calorie Row

55+:
Every 8 minutes, for 24 minutes (3 sets) for times:
20 Single Arm Dumbbell Snatches (35/20lbs)
15/12 Calorie Row
30 Double-Unders
15 Single Arm Dumbbell Snatches
15/12 Calorie Row
30 Double-Unders
10 Single Arm Dumbbell Snatches
15/12 Calorie Row

*You do not need to alternate arms for this.

D.
Three sets of:
Prone Lying Hamstring Curls x 12-15 reps
Rest 30-45 seconds
Single-Arm Arnold Press x 6-8 reps per arm
Rest 30-45 seconds

Cooldown
Spend 5 minutes rotating through these stretches:
Child’s Pose
Half Kneeling Hip Flexor Stretch

Conditioning Training Note
Deadlift
You are going to get more touches on your deadlifts this cycle. No touch and go means you don’t get the ‘bounce’ out of the bottom so you’ll have to reset each rep and be tight tight tight.

Strength Accessory Sets
Glutes and adductors … mobility + strength. The single leg hip thrusts will help engage the glutes as well as work on hip mobility so really focus on squeezing and pressing the hips up. We don’t do a ton of adductor specific work so the cossack squat may feel a little weird until you get used to it. These are great for mobility and strengthening the groin and adductors.

Conditioning
As indicated you don’t need to alternate arms with the snatches but just make sure you aren’t overduing it on one arm. You will be getting in and out of the erg so make sure you get your quick release dialed in. Keep the dumbbell close so you can get right to work on the snatches. This si a longer workout so start with a little more conservative pace and then build in that pace over the next two sets.

Posterior Chain Finisher
The arnold press is a great accessory lift to build strength in all those stabilizer muscles that your snatch needs! This will also help your mobility. Notice a theme with today … working mobility and building strength at the same time.

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Deadlift Set Up
20:00-35:00 – Deadlift Sets
35:00-40:00 – Transition
40:00-50:00 – Strength Accessory Sets
50:00-55:00 – Transition
55:00-70:00 – Conditioning
70:00-75:00 – Transition
75:00-85:00 – Finisher Sets
85:00-90:00 – Cooldown