August 5, 2024 – Masters Program

Mobility, Activation & Warm-Up
5-10 minutes easy jog, row or bike and then …

Upper Body Warm-Up
Perform 8-10 reps with each drill

followed by …

Banded Pass Thrus in Squat x 10 reps

and finish with …

With an empty barbell, complete:
Muscle Snatch x 3
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1

A.
Every 90 seconds, for 12 minutes (5 sets):
Snatch Balance x 1-2 reps

B.
Every 90 seconds, for 15 minutes (10 sets of):
Snatch

Sets 1-3: 2-3 reps @ 60-70%
Sets 4-6: 1-2 reps @ 75-85%
Sets 7-8: 1 rep @ 85-93%
Sets 9-10: 1 rep @ 95+%

C.
Against a 3:30 clock, perform as many reps as possible of:
400 Meter Run
Handstand Walk (see age divisions)
Max Double Unders in the remaining time
Rest 2:30 and repeat for THREE total sets.

35-49: 75′
50-54: 50′
55-59: 25′
60+: 4 Wall Walks

D.
Three rounds of:
Single Arm Ring Rows x 10 reps per arm
Rest 30 seconds
25 Russian Twists
Rest 30 seconds

Cooldown
5 Minutes of an Easy Row followed by 5 Minutes of Stretching

60-90 seconds – Band Double Pec Stretch
45-60 seconds each side – Rig Lean Tricep Stretch
30 seconds per side – Wall Shoulder Stretch

General Notes
Snatch
We are finishing this cycle up with some testing! I am so excited for many of you to test your 1-RM snatch since it has been a while since many have last tested. You’ll start with five sets of the snatch balance. Feel free to jump a bit in weight here so you can feel a bit of weight as you drive under the bar. I love this drill to help people build confidence in getting under the bar! Make sure you have speed as you drive under the barbell. Then you’ll move into your snatch sets. Like last weeks back squats, please adjust the rest if you need more rest or adjust the % if you like a smaller or bigger jump in your sets. This is all about building to a heavy for today!

Conditioning
High skill conditioning piece today! You should have at least 30 seconds to get in max reps of double-unders so please adjust the handstand walking distance (or sub with wall walks) as needed. Try to run your 400 meters at your 5k pace; this will allow you to go right into your handstand walks. If you are strong with your handstand walking then I’d like you to push on these walks. Try to kick up quicker then you normally would or try to increase the speed of your handstand walks. If you struggle a bit with your handstand walks then give yourself about 10 seconds of rest coming off the rower and into your walks just to get composed. Try to be controlled on the walks keeping your steps small and letting the legs lean forward. Transition to your double-unders if only 20 seconds is left on the clock and you haven’t reached the assigned distance; then adjust for the next set.

Handstand Walking Substitution:
4 Wall Walks

Double-Under Substitution (choose one of the following):
Penguin Taps
Single-Unders

Accessory Finisher
For the single-arm ring rows pull the ring towards your sternum and keep the shoulder blade back. Note if you start to twist and readjust as needed.

Timeline:
0:00-15:00 – Warm-Up
15:00-27:00 – Snatch Primers
27:00-30:00 – Snatch Set Up
30:00-44:00 – Snatch Sets
44:00-50:00 – Conditioning Prep
45:00-60:00 – Conditioning
60:00-75:00 – Accessory Work
75:00-85:00 – Cooldown