September 3, 2024 – Masters Program

Mobility, Activation & Warm-Up
Grab a partner and do the partner t-spine stretch

and then …

Prone PVC Pipe Pass Thrus x 10 reps
Twisted Cross Pec Stretch x 45 seconds per side

and then …

Three sets of:
Banded Chest Pull
Muscle Snatch x 5 reps

A.
Every 90 seconds, for 12 minutes (8 sets of):
2 Position Snatch (mid hang, 2″ below the knee)

Set 1: 70%
Set 2: 73%
Set 3: 76%
Set 4: 79%
Sets 5-8: 79+%

*Only increase after a successful/made lift.

At the 12:00 mark…

Every minute, on the minute, for 3 minutes:
1 Snatch Pull + 6 Second Lowering @ 90+% of 1RM Snatch

B.
Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk x 2 reps @ 65-75%
(use blocks if you have them)

C.
Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
2 Strict Pull-Ups (use a band if needed)
4 Chest-to-Bar Pull-Ups
6 Pull-Ups

Scaling Options for Chest-to-Bar Pull-Ups (choose one of the following options):
Jumping Chest-to-Bar Pull-Ups
Band-Assisted Chest-to-Bar Pull-Ups

D.
35-49:
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 12/10 Calorie Row
Station 2: 12/10 Calorie Echo/Assault Bike
Station 3: 25 Foot Handstand Walk + Max Crossovers
Station 4: Rest

50-59:
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 11/9 Calorie Row
Station 2: 11/9 Calorie Echo/Assault Bike
Station 3: 15 Foot Handstand Walk + Max Crossovers
Station 4: Rest

60+:
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 10/8 Calorie Row
Station 2: 10/8 Calorie Echo/Assault Bike
Station 3: 3 Wall Walks + Max Double-Unders
Station 4: Rest

Conditioning Training Note
Snatch
More positional work but, as you are noticing, we are getting closer and closer to pulling from the floor! It is important to get comfortable with these different positions so that your body will be more inclined to find those positions when you pull from the floor. You’ll finish with some heavy pulls so be mindful of hitting those different positions! You’ll take your SWEET time lowering the barbell so really load up those hamstrings and keep those lats engaged so the bar doesn’t get too far in front of you.

Split Jerk
More split jerk work! Slightly higher percentage here but still light enough for you to hit doubles comfortably. Please use blocks so you can reset the barbell for your doubles. Goal is to make each set look just like the last set. Consistency my friends!

Skill Movement Primer
Please use this piece to work on your pulling mechanics and technique. This complex doesn’t need to be unbroken. It can be done unbroken but it doesn’t need to be. The goal is to work on smooooooth butterfly or kipping pull-ups while not under fatigue!

Conditioning
Now the sweat fest begins! Shut your brain off and just move! Machines for the first two stations and then a max rep station. Complete those wall walks as quickly as possible while still meeting the movement standard (be controlled on the way down). You should have anywhere from 20-40 seconds to complete max reps double-unders. Try to complete the double unders as calm as possible – this will help you not tense up and you should be able to stay in better rhythm because of this. Feel free to substitute with single-unders if needed. Conversely you can do crossovers or heavy rope double unders if you’d like a more complex challenge.

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Snatch Set Up
20:00-35:00 – Snatch Sets
35:00-40:00 – Transition
40:00-52:00 – Split Jerk Sets
52:00-55:00 – Transition
55:00-70:00 – Skill Work
70:00-75:00 – Transition
75:00-95:00 – Conditioning