May 21, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 60-90 seconds in each of the following mobility pieces on each side…

–Couch Stretch
–Pigeon Stretch
–Deadbugs

Followed by…

Three sets of:
60 Second Wall Sit
10 Banded Clam Shells per side
10 Banded Fire Hydrants per side
10 Banded Squats
25 Single Unders

A.
Every 2 minutes, for 16 minutes (8 sets of):
Hang Clean off Blocks

Sets 1-3: 2-3 reps @ 60-70%
Sets 4-6: 1-2 reps @ 70-80%
Sets 7-8: 1 rep @ 80+%

Please set the blocks so the bar is at low thigh.

B.
Back Squat
Set 1: 3 reps @ 65%
Set 2: 2 reps @ 75%
Set 3: 1 rep @ 80%
Set 4: 2 reps @ 75%
Set 5: 1 rep @ 85%
Sets 6 & 7: 8 reps @ 65-70%
Rest 2 minutes between all sets

C.
35-54:
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Alternating Pistols
10 Toes to Bar

55+:
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Weighted Box Step-Ups (20/14 lbs; 24/20″)
10 Toes to Bar

Cooldown:
5 Minutes Triangle Breathing

*Lay down and inhale to a count of 3, imagining the top of a triangle; then breath out to a count of 6 imagining the bottom two parts of a triangle.

General Training Notes
Clean Progressions
More block work! You’ll set up the barbell so it sits right across mid thigh. Setting up here allows you to really focus on the uppercut, as described by coach Jared here.

Back Squat
Building up to a heavy-ish squat and then backing off to two sets of 8 reps. If you hit 8 reps on set up then try to increase the load to the higher end of the suggested % for the second set.

Conditioning
Warm up those ankles! Hopefully with the cleans and squats they will be nice and opened by the time we get to the conditioning. If you need to, keep your oly shoes on to help with your pistols. This workout really comes down to how strong you are with pistols / weighted box step ups. The bike should be tackled at a 7/10 pace – so RPMs that you feel confident holding even as you get fatigued. Lets say this is something like 65/60+. What is really important is your ability to come off the bike, gather yourself, and then go into your pistols. No need to be super speedy on these; just be consistent and don’t get a no rep. This may mean slowing down a bit. Be diligent with your movement quality here and find a good cadence. I like to find a spot to stare at to keep my balance. Once you get through your pistols try to be unbroken on the toes to bar or keeping it to two sets. 12 minutes can feel like a long time so take it one round at a time.

Scaling options for Pistols:
Weighted Box Step-Ups (20/14 lbs to 24/20″)
1:1 Front Foot Elevated Split Squat

Scaling options for toes-to-bar (choose one of the following):
Knees-to-Elbows
Tuck-Ups
Lying Leg Lifts

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Prep for Cleans
20:00-36:00 – Clean Sets
36:00-40:00 – Back Squat Prep
40:00-60:00 – Back Squat Sets
55:00-60:00 – Conditioning Prep
60:00-75:00 – Conditioning
75:00-85:00 – Cooldown