May 31, 2024 – Masters Program

Mobility, Activation & Warm-Up
Upper Body Banded Circuit (10 reps each)
Y’s, T’s, W’s x 10 reps

followed by …

Two rounds of:
200 Meter Easy Jog
100 Foot Single Arm Overhead Carry (each arm)
15 Banded Face Pulls
15 Cuban Presses

A.
Three sets of:
Jerk Balance x 3 reps (light barbell)
Rest as needed

Every 90 seconds, for 9 minutes (6 sets of):
Split Jerk x 1 rep
Start at 70% and build to a heavy but quality for the day

Followed by…

Five sets of:
Split Jerk x 3 reps @ 65%
Rest 60 seconds between sets

B.
35-49:
For time:
30/22 Calorie Echo Bike
15 Bar Muscle Ups
72 Foot Dumbbell Walking Lunge (70/50lbs)

50-54:
For time:
30/22 Calorie Echo Bike
12 Bar Muscle Ups
72 Foot Dumbbell Walking Lunge (70/50lbs)

55-59:
For time:
30/22 Calorie Echo Bike
10 Bar Muscle Ups
72 Foot Dumbbell Walking Lunge (50/35lbs)

60+:
For time:
30/22 Calorie Echo Bike
10 Chest-to-Bar Pull-Ups
72 Foot Dumbbell Walking Lunge (40/25lbs)

C.
Three sets of:
12-15 Dumbbell Triceps Extensions
20-25 Seated Banded Rows
Rest 1-2 minutes between sets

Cooldown
10 Minute easy bike followed by Wall Shoulder Stretch (spend as much time as you’d like on this)

General Training Notes
Power / Split Jerk Work
Since Murph was on Monday you missed some of your jerk progressions so I am adding them here. Please don’t skip the drill work! The Jerk Balance is a great drill to reinforce the drive of the front foot and it’s landing position. Then you’ll build to a heavy-ish split jerk and finish with some back off sets.

Conditioning
Today’s conditioning is meant to be a sprint. Please adjust reps, loading, calories, or whatever you need to keep this workout to a 4-6 minute piece. If you’re over that then we’re missing the intention behind the stimulus. The bike should be done in 90 seconds or less. The gymnastics piece should be in 2-3 sets or less. The lunges should be a full send to the finish and try to hang on. The grip is going to be the hardest part on those lunges so if you have to set them down, do it, but try not to!

Conditioning Customizations:
Bar Muscle-Up Progression Options:
Low Bar Bar Muscle-Ups
Jumping Bar Muscle-Ups
Hip to Bar Muscle-Ups

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

Accessory Work
Don’t skip this! We want to continue to work on improving your pressing and isolating those triceps with some hypertrophy work will help with this!

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Split Jerk Prep
20:00-40:00 – Split Jerk Sets
40:00-45:00 – Transition
45:00-55:00 – Conditioning
55:00-60:00 – Transition
60:00-75:00 – Accessory Work
75:00-85:00 – Cooldown