January 2, 2015 – Masters Program

Workout of the Day

A.
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds

60+: Chest-to-Bar Pull-Ups

Note scores for each of the five sets.

B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80%

Work on perfect footwork and mechanics.

D.
40-44:
Three rounds for time of:
Run 800 Meters
10 Hang Squat Snatches (135/95 lbs)
20/15 Strict Handstand Push-Ups

45-49:
Three rounds for time of:
Run 800 Meters
8 Hang Squat Snatches (135/95 lbs)
15/10 Strict Handstand Push-Ups

50-54:
Three rounds for time of:
Run 800 Meters
10 Hang Squat Snatches (115/85 lbs)
20/15 Strict Handstand Push-Ups to 2″ riser

55-59:
Three rounds for time of:
Run 800 Meters
10 Hang Squat Snatches (105/75 lbs)
15/10 Strict Handstand Push-Ups to 2″ riser

60+:
Three rounds for time of:
Run 800 Meters
10 Hang Squat Snatches (95/65 lbs)
15/10 Strict Handstand Push-Ups to 4″ riser