November 12, 2021 – Masters Program

Mobility, Activation & Warm-Up
PVC Front Rack Stretch by Coach TJ (move your hands around to see where you are tight and then complete 5 reps in a seated position, then 5 reps in a prone position)

followed by …

Band Distracted Ankle Mobility x 30 seconds per side
Deep Squat Progression

x 5 reps

and then …

For 6 minutes, at an easy pace, complete:
Assault Bike x 15 calories
Over/Under Barbell x 5 reps each side

A.
Five sets of:
Front Squat x 2 reps @ 85-90%
Rest 2-3 minutes

B.
Every two minutes, for 12 minutes (6 sets):
2 Cleans + Jerk @ 65% of 1-RM Clean & Jerk

C.
“2018 Regionals Workout 4 – Masters Version”

35-54:
For time:
Two rounds of:
10 Snatches (155/115 lbs.)
12 Bar Facing Burpees

Then, Two rounds of:
10 Snatches (115/75 lbs.)
12 Bar Facing Burpees

55+:
For time:
Two rounds of:
10 Snatches (115/75 lbs.)
12 Bar Facing Burpees

Then, Two rounds of:
10 Snatches (85/55 lbs.)
12 Bar Facing Burpees

Time cap: 9 minutes

**If snatches bother your shoulder then please substitute with front squats**

D.
Every minutes, on the minute, for 12 minutes (3 sets) of:
Station 1 – Waiter’s Carry x 20-25 seconds each arm
Station 2 – Supine Ring Rows x 8 reps @ 2111
Station 3 – Copenhagen Side Plank (Left) x 30-40 seconds (accumulate the time if necessary)
Station 4 – Copenhagen Side Plank (Right) x 30-40 seconds (accumulate the time if necessary)

E.
Three rounds of:
15 Right Plank Pulls with 1 Second Pause in Contraction
15 Left Plank Pulls with 1 Second Pause in Contraction
30 Bicycle Crunches

Athlete Notes:
Start your engines! This workout is meant to be quick! Top times at regionals in 2017 were in the 6 minute range. We love re-testing old workouts because it gives us an ability to check ourselves against some of the best in the world AND possibly even against a past version of ourselves! Don’t let the fact that the barbell gets lighter deceive you, the second barbell is no joke! We would advise quick singles through the first weight, and that the weight should be something you are comfortably dropping and putting your hands right back onto the bar. When you get to the second bar, this is the gut check! How willing are you to hang on AND push the pace on the burpees? Throttle down at the end here and remember back to all that training we did last cycle where we made you lift with an elevated heart rate and focus on proper mechanics!

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Engine Accessory Option
35-54:
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
40/30 Calorie Row
80 Double Unders (60 Drag Rope)

55+:
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
40/30 Calorie Row
50 Double Unders (30 Drag Rope)