April 9, 2018 – Masters Qualifier Prep Program

AM Session
Dynamic Mobility, Activation and Warm-Up
T-Spine Hold on Foam Roller x 60 seconds

Into …

Two sets of:
Over The Head Barbell Stretch x 45 seconds per side
Band Distracted Hip Flexor Stretch x 45 seconds per side
Butterfly Stretch x 30 seconds (3-5 pulses)

and then …

Barbell Warm-Up
Clean RDL x 3 reps
Clean Pulls x 3 reps
Muscle Clean x 3 reps
Front Squats x 3 reps
Push-Press x 3 reps
Power Jerk x 3 reps
Jerk x 3 reps

A.
Three sets of:
Press in Split x 3 reps
Rest as needed

You may use slightly heavier weights then last week

B.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Clean & Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-2 – 3 reps @ 70-75%
*Sets 3-5 – 4 reps @ 75-80%

D.
35-49:
As many rounds and reps as possible in 6 minutes:
Double-Unders x 60 reps
Overhead Squats x 15 reps (115/75 lbs)
Chest-to-Bar Pull-Ups x 15 reps

Rest 3 minutes, and then …

As many rounds and reps as possible in 6 minutes:
Row x 15 calories
Burpees over the Erg x 15 reps

50-54:
As many rounds and reps as possible in 6 minutes:
Double-Unders x 60 reps
Overhead Squats x 15 reps (95/65 lbs)
Chest-to-Bar Pull-Ups x 10 reps

Rest 3 minutes, and then …

As many rounds and reps as possible in 6 minutes:
Row x 15 calories
Burpees over the Erg x 15 reps

55+:
As many rounds and reps as possible in 6 minutes:
Double-Unders x 40 reps
Overhead Squats x 12 reps (75/55 lbs)
Chin-Over-the-Bar Pull-Ups x 12 reps

Rest 3 minutes, and then …

As many rounds and reps as possible in 6 minutes:
Row x 15 calories
Burpees over the Erg x 12 reps

Note:
Cycle those Overhead Squats quickly. Try different hand positions on the overhead squats to see what feels best. Stay smooth on your pull-ups. If you need to break them up early to stay smooth, then do that. The row + burpees is a grinder so know that going in and know that you need to push on the transition from the erg into the burpees.

PM Session (Optional Session)

A.
Two sets of:
Candlestick Roll to Pistol Squat x 10 reps (alternate between legs)
Rope Climb Mount + Pull-Up Taps x 3 reps each side
Pistol Squat Balance x 5 second hold (use assistance if needed)
Rope Hang Hold

x 30 seconds
Pistol Squat with a 2 second hold x 5 reps per side
55+: Use assistance by holding onto a rack and go as low as mobility will allow
Rest as needed

Note:

I’d like to start incorporating some pistol progressions over the next 3 weeks. Some of you may be limited with mobility and that is okay – just working to get into a single leg squat position will be beneficial in itself. If any of the drills above cause any pain then please cease from doing the drill immediately. Here is another awesome pistols progression if you need assistance.

B.
Three sets of:
Row 1000 Meters @ 750 meter average pace + 5 seconds
Rest 4 minutes

Note:
Stay consistent for all three sets and make a note of your strokes per minute.

Group Not Participating in Masters Qualifier
(Same Warm-Up)
A.
Three sets of:
Press in Split x 3 reps
Rest as needed

You may use slightly heavier weights then last week

B.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Clean & Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-2 – 3 reps @ 70-75%
*Sets 3-5 – 4 reps @ 75-80%
55+:

*Sets 1-2 – 2 reps @ 70-75%
*Sets 3-5 – 3 reps @ 75-80%

D.
Three sets of:
Row 1000 Meters @ 750 meter average pace + 5 seconds
Rest 4 minutes

Note:
Stay consistent for all three sets.