Saturday, July 24th, 2021

Masters Training Outline (OnSite 8a)

A. 2-3 Sets with 15 sec b/w stations: 

Station One: 

30 sec Left Russian Box Step-up

30 sec Right Russian Box Step-up

Station Two: 

30 sec Left-arm Strict Press

30 sec Right-arm Strict Press

Station Three: 

60 sec Bike or Bloodflow or choice 

B. Snatch x 3-2-1-3-2-1; rest 2 min - wave loading to moderately tough single

C. CleanJerk x 2; every 2 minutes x 5-8 building sets.

D. 3-5 Sets

30 sec Box Jump

30 sec Ring Row or Bent-Over Row

30 sec Thruster - moderate light

90 sec Rest/walk/EZ spin on bike