It took a while, but after watching Jeb Simmoms take back-to-back victories in the CF Liftoff and the 2016 Wodapalooza Masters division, we are convinced that our Masters (aka “Old Man/Woman Strength) template is ready for the public. This template is based off our Competitor Template, but is specifically tailored to the needs of every age group – from 40+ all the way up. This template will not only feature program to prepare all-age athletes for the Open, but will also include in-depth strategy videos for the Masters Games qualifier workouts.
Every 1:30 for 9:00 (7 total sets):
3 Position Snatch (hang from power position – hang from just above knee – floor)
Begin between 60-70% of 1rm Snatch and work to a max for the complex.
1a) 4X3 Strict Muscle-Ups + ME UB Kipping Muscle-Ups – rest 1:30
1b) 4X8 Thrusters – heaviest possible, rest 1:00
1) 5 rounds of:
7 OHS 135/95#
11 Burpees over Bar
*Rest 10:00 between 1 and 2.
2) For time:
50 Burpees over Bar
50 OHS 95/65#
50 Calorie Row