T-Spine Pulse on Bench x 60 seconds
and then …
Deep Squat Progressions x 5 reps
Banded Pass Thrus in a Squat x 15 reps
and then …
Two sets of:
Incline Dumbbell Y, T, W x 5 reps
Scap Push-Ups x 10 reps
Rest as needed
A.
Every 90 seconds, for 6 minutes, complete:
Snatch Balance x 1 rep
Work on speed for the snatch balance. You don’t need to work up super heavy as this is primarily for technique work.
B.
Every 90 seconds, for 12 minutes (6 sets):
Snatch x 1 rep
Build to todays heavy single
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
D.
2018 Doubles & Oly
For time:
50 Double-Unders
5 Squat Snatches
50 Double-Unders
4 Squat Snatches
50 Double-Unders
3 Squat Snatches
50 Double-Unders
2 Squat Snatches
Men 35-39: 185-205-225-245 lb.
Men 40-44: 185-205-225-245 lb.
Men 45-49: 145-165-185-205 lb.
Female 35-39: 135-145-155-165 lb.
Female 40-44:
135-145-155-165 lb.
Female 45-49: 115-125-135-145 lb.
For time:
50 Double-Unders
5 Squat Cleans
50 Double-Unders
4 Squat Cleans
50 Double-Unders
3 Squat Cleans
50 Double-Unders
2 Squat Cleans
Men 50-54: 205-225-245-265 lb.
Men 55-59:
185-205-225-245 lb.
Female 55-59: 115-125-135-145 lb.
Additional Sessions
Run Session
Three sets for times of:
Run 1600 Meters @ 90% of 1-Mile Pace
Rest 3 minutes
Strongman Session
A.
Four sets of:
Sled Push x 25′
(load this up so that it is heavy but you won’t stop moving for the 25′)
Rest 2-3 minutes
B.
35-49:
Two sets for times of:
50′ Handstand Walk
10 Sandbag Cleans (150/100 lbs)
50′ Handstand Walk
Rest 4 minutes
50+:
Two sets for times of:
30′ Handstand Walk
10 Sandbag Cleans (100/75 lbs)
30′ Handstand Walk
Rest 4 minutes
(Please space out your handstand walk sessions throughout the week)
Row session
Four sets for times of:
Row 1900 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.
DMA done
A. Skipped (left TFL is inflamed and sore)
B. Power Snatch: 85-95-105-115-125m-125-135# (the 135 hurt the TFL to catch)
C. Skipped
D. Modified with power snatch 95-105-115-125#
5:24. (Even the 115 and 125 bar fired up the TFL)
Optional:
Part of Strongman sesh
25’ sled 435# on asphalt (only did 2 sets as i could feel it light up the TFL)
Tried a SB clean and hurt too much, so just did 4×50’ HS walks.
Probably gonna need to rest this some days! ?
Gulp. Edit: My mistake. I see there’s two programs posted now.
If you don’t have those snatch numbers are there %s per rd you’d recommend?
I don’t remember what your snatch numbers are, but if things go well with the first part of the workout I’m going to try the Men 45-49: 145-165-185-205 lb. Feel like you might be able to do something heavier than that!
This is the program for athletes going to the Games. Click on the other one for regular programming for us mere humans…?
Thx good catch lol operator error
Kinda wondering if this if for the Games athletes and not the Open Prep…. ?
Since I am new to the programming, what is the expectation for the “additional sessions”. Ideally should all of the sessions be completed and if needed to break into a morning / night what would preferably done in the morning? GG
Welcome to the group. ? Usually the priority should be the lifting/Oly and the conditioning workout to follow. The additional sessions are optional based on a person’s time availability and if they can handle the extra volume. She wants them separated by at least 3-4 hours if you do them. Hope that helps….
Welcome, Glenn! Also, it looks like you’ve walked into a non-traditional week. Usually we get one of the additional workouts (run, rowing, strong man, etc) per day not four of them. Do what you can, but know that the load you are seeing is on the heavy end of the programming spectrum, hence the “Masters Games Prep” title.