March 25, 2024 – Masters Program

Mobility, Activation & Warm-Up
One set of:
Run x 400 at an easy to moderate pace (nasal breathing only)

Three sets of:
10 Monster Walk Steps (forward and backward)
10 Lateral Monster Walk Steps (left and right)
5 Perfect Stretches (right)
5 Perfect Stretches (left)
5 Kettlebell Windmills (right)
50 Foot Single Arm Overhead Carry (right)
5 Kettlebell Windmills (left)
50 Foot Single Arm Overhead Carry (left)
10 Goblet Squats

Followed by…

Three sets of:
Assisted Sotts Press x 5 reps (band, PVC Pipe or empty barbell)
Rest as needed

A.
Every 2 minutes, for 16 minutes (8 sets of):
Slow Pull Snatch

Sets 1-3: 2-3 reps @ 60-70%
Sets 4-6: 2 reps @ 70-75%
Sets 7-8: 1 rep @ 75+%

*Build based on quality and feel to today’s heavy.

B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 90-92%

Then rest two minutes before starting…

Every minute, on the minute, for 3 minutes:
Back Squat x 2 reps @ 75-80%

C.
35-54:
Against a 12 minute clock, perform as many reps as possible of:
15 V-Ups
12 Squat Snatches (105/75lbs)
15 V-Ups
9 Squat Snatches (135/95lbs)
15 V-Ups
6 Squat Snatches (155/105lbs)
15 V-Ups
3 Squat Snatches (185/125lbs)
15 V-Ups
Max Squat Snatches (205/145lbs) in the remaining time.

55-59:
Against a 12 minute clock, perform as many reps as possible of:
15 V-Ups
12 Squat Snatches (95/65lbs)
15 V-Ups
9 Squat Snatches (105/75lbs)
15 V-Ups
6 Squat Snatches (135/95lbs)
15 V-Ups
3 Squat Snatches (155/105lbs)
15 TV-Ups
Max Squat Snatches (185/125lbs) in the remaining time.

60+:
Against a 12 minute clock, perform as many reps as possible of:
15 V-Ups
12 Squat or Power Snatches (65/45lbs)
15 V-Ups
9 Squat or Power Snatches (75/55lbs)
15 V-Ups
6 Squat or Power Snatches (95/65lbs)
15 V-Ups
3 Squat or Power Snatches (105/75lbs)
15 V-Ups
Max Squat or Power Snatches (135/95lbs) in the remaining time.

Percentage modifications:
15 @ 60%
12 @ 70%
9 @ 75%
6 @ 80%
Max @ 85%

Toes-to-Bar Modifications:
Knees-to-Elbows
Knees-to-Chest
V-Ups

Optional Cooldown
5 Minute Spin on Bike @ low damper
2 Minutes Pec Stretch
3 Minutes Spin on Bike @ low damper”

General Training Notes
Big lifting day today! You’ll start with some slow pull snatches. Overall I’ve seen this specific drill help so many people when it comes to a good bar path and maintaining consistency throughout every set. If you are feeling good then keep building in weight! Then you’ll go into some squats. We’ve been sticking to a 5×5 schedule but today I want you building to a heavyish single (90-92%) and then drop down to 75-80% for doubles. Focus on speed of the concentric here.

Conditioning: Does this remind some of you old schoolers of Workout 2 from the 2012 Open? The heavy barbell back then was 210 for 35-54 and 120 for 55+ for men and 120/90 lbs for women. Well we are 12 years from that Open and you guys have gotten much stronger since then! This workout has less reps as 12.2 but you’ve got added v-ups to contend with. The goal is to give yourself as much time as possible on the last barbell. That means, if possible, keep your v-up sets unbroken as long as possible. Then fast singles on your snatches. That will be a good strategy for the majority of folks but just keep diligent with your singles. Follow the bar down and get your hands right back on it. Try to get to that final barbell with 2+ minutes left on the clock! If the prescribed numbers are outside of your ability then adjust them so that they align with the following guidelines:

Percentage modifications:
15 @ 60%
12 @ 70%
9 @ 75%
6 @ 80%
Max @ 85%

Also, here is a reminder of the v-up standard