November 10, 2014 – Masters Program

Workout of the Day
A.
Three sets, not for time, of:
Monster Walks x 10 reps fwd/back
Lateral Walks x 10 reps per side
Bird Dogs x 10 reps per side
Banded Squats x 8-10 reps @ 3211

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

C.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Use Jerk Blocks if possible.

D.
MEN & WOMEN 40-55
Four sets for time of:
250 Meter Row
15 Chest-to-Bar Pull-Ups
10 Thruster (95/65 lbs)
Rest 3 minutes

MEN & WOMEN 55-59
Four sets for time of:
250 Meter Row
10 Chest-to-Bar Pull-Ups
10 Thruster (95/65 lbs)
Rest 3 minutes

MEN & WOMEN 60+
Four sets for time of:
250 Meter Row
10 Chin Over the Vertical Plane Pull-Ups
10 Thruster (65/45 lbs)
Rest 3 minutes