April 23, 2018 – Masters Program

Program Note:
Please be mindful that this is a generalized program. Some athletes have the schedule that allows them to complete an am and pm session while others have an hour to train during their lunch break. Some athletes can handle higher volume while others need to adjust the volume. Adjust the program as needed to best accommodate your schedule and the needs of your body.

Masters Qualifier Athletes:
Today you are either repeating an event or taking a rest day. For the remainder of the week, I’d like you all to take it off from the gym and let your mind and body recover. You can do some light sessions but ideally I’d like to see you out of the gym and doing active recovery work like running, hiking, swimming, etc.

Dynamic Mobility, Activation and Warm-Up
Squat Rocks x 45 seconds
Deep Squat Progressions x 5 reps

and then …

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters

and then …

Barbell Warm-Up
Clean-Grip Romanian Deadlift x 3 reps
Clean Pulls x 3 reps
Power Clean x 3 reps
Front Squat x 3 reps
Press x 3 reps
Full Clean x 3 reps

A.
Every 2 minutes for 6 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps

Immediately followed by…

Every 2 minutes for 6 minutes (3 sets):
Jerk in Split Jerk Position x 3 reps

Build over the course of the 6 sets.

B.
Every 2 minutes, for 20 minutes, complete (10 sets):
Clean & Jerk

Sets 1-2: 65%
Sets 3-4: 70%
Set 5: 78%
Set 6: 83%
Set 7: 88%
Set 8: 93%
Set 9: 98%
Set 10: 101+%

Note:
You will be starting a new clean and jerk cycle next week so make sure to record your heaviest lift for today so you know what to use for your percentages in the next cycle.

C.
Every 5 minutes, for 20 minutes, complete (4 sets):
Row 500 Meters
Burpees over the Erg x 15 reps
55+: Step-Overs okay

Note:
Transition quickly from the erg to the burpees. Stay low as you jump over the erg and make sure it is a two footed jump. I am looking for consistency across all 4 sets. Be sure to implement the sprint start on the erg.

Optional Session (Best performed 3-4 hours between sessions)
A.
Two sets of:
Jefferson Squat x 3 reps per side
Rest as needed

and then …

Three sets of:
Sandbag Squats x Max Reps (should be around 20 reps)
Immediately into Sled Drag x 40 Meters (medium weight)
Rest 90 seconds
35-49: 100/80 lbs
50-54: 80/60 lbs
55+: 60/40 lbs

Rest until recovered, and then …

400 Meter Sandbag Carry (use a weight that makes this challenging but you can go unbroken)

B.
Two-Three sets of:
GHD Hip Extension with Y-Position Overhead x 10 reps
Rest 45 seconds
Banded Glute Bridge x 30 reps (fast)
Rest 45 seconds