December 14, 2020 – Masters Program

Mobility & Activation
“Mind Muscle” Overhead Movement Prep (video is around 6 minutes so if you can watch this before your training session)

and then …

Over and Under Drill x 60 seconds per side

Warm-Up Flow
Three rounds of:
3 Muscle Snatch (45/35 lbs)
4 Overhead Squat
5 Hang Power Snatch
6 Hang Squat Snatch
60 Seconds of Single-Unders

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.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch + Snatch x 1 rep

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-7 = @ 80% of 1-RM Snatch
*Sets 8-10 = @ 83-85% of 1-RM Snatch

The goal is to try to power snatch 83-85% of your 1-RM Snatch. If you are unable to power snatch 83-85% of your 1-RM Snatch then treat this as a snatch double.

B.
35-49:
Every 8 minutes for 24 minutes (3 sets):
30/20 Calorie Assault Bike
25 Toes-to-Bar
75′ Double Kettlebell Front Racked Walking Lunge (24/16kg)

50-54:
Every 8 minutes for 24 minutes (3 sets):
30/20 Calorie Assault Bike
20 Toes-to-Bar
50′ Double Kettlebell Front Racked Walking Lunge (24/16kg)

55+:
Every 8 minutes for 24 minutes (3 sets):
20/15 Calorie Assault Bike
15 Toes-to-Bar
50′ Double Kettlebell Front Racked Walking Lunge (16/12kg)

Conditioning intervals! You should have at least 60 seconds of rest (please adjust load or volume if you forsee this not being the case).

Can you repeat efforts and stay consistent in your times? Your perceived rate of exertion should increase each set but times should stay consistent (looking for times to be within 10 seconds of each other). To do this, don’t start off guns a blazin’ but start at around 80-85% perceived exertion. The next set will be 85-90% PE and then your last set will be 90+% PE. Lets see what you’ve got!

Scaling Options for Toes-to-Bar

Knees-to-Elbows

V-Ups

C.
Every 3 minutes, for 6 minutes (2 sets):
Stiff-Legged Deadlift to 2″ Deficit x 12 reps @ 20X1

These should be light and controlled – keep working on internal torque to activate the hamstrings. Stand on a 2″ platform (plates can work), and allow only a soft bend in your knees. If you lack the required mobility to do this drill, remove the deficit, or even elevate the weight, but the idea is to start the pull closer to the end range of your hamstring mobility. Grip the platform with your toes and think about creating some internal torque as you separate the barbell from the floor. Please keep a double-overhand grip for these, and use straps if your grip is your limiter.

Followed by …

Three sets of:
Dumbbell Floor Press x 6 reps*
Rest 60 seconds

*Increase weight from last week

Additional Optional Strongman Accessory Session
Two sets of:
Viking Sloth Press x 10 reps
Rest as needed

Followed by …

Every minute, on the minute, for 10 minutes:
Supinated Grip Barbell Rows x 5 reps + Ab Wheel Roll Outs x 5 reps

Followed by …

Three sets of:
Sandbag Clean & Press x 10 reps
Rest as needed

(choose a weight that is challenging but you can do unbroken)