April 8, 2015 – Masters Qualifier

Workout of the Day
A.
Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps
(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Bar Muscle Ups x 2-3 reps
L-Sit x 30-45 seconds

Progressions for Bar Muscle Ups:
Band Assisted Bar Muscle Ups x 1-5 reps
*Resistance of the band may vary depending on the athlete

B.
Jerk Footwork Drills and Jerk Positioning

Start by marking your feet properly, as demonstrated by Coach Cody Burgener in this video.

Perform 10 “Jump and Land” without a barbell using the foot work markings, then 5 with an empty barbell, and then…

C.
Four sets of:
Tall Jerks x 3 reps
Rest as needed

*Build in load but don’t sacrifice speed & mechanics

Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

D.

Every minute on the Minute for 30 minutes
Minute 1- Run 200 Meters (or 200 Meter Row)
Minute 2- Max Muscle-Ups in 30 seconds
Minute 3- Dumbbell Walking Lunges x 10 reps per leg (20 total)

40-44: 32 kg/24 kg
45-54: 24 kg/16 kg
55+: 16 kg/12 kg

*If no muscle ups, then please do jumping muscle ups (height will vary on the athlete)

Optional Skill and Conditioning Session
Mobility and Activation
Three sets of:
Y’s, T’s, W’s x 5 reps per position
Pectoral SMR with Lacrosse Ball x 60 seconds per side
DB Ext Rotation x 8-10 reps @ 2011

A.
Five sets of:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Goal is to perform 5% more than last week

B.
Three sets of:
Banded Hip Bridges x 40 reps
Rest 90 seconds
Pendlay Row x 5 reps
Rest 90 seconds
Weighted Hip Extension w/Y overhead Hold x 8 reps @ 2011
Rest 90 seconds
Weighted Pronated-Grip Pull-Up x 4 reps @ 3111
Rest 90 seconds