January 15, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

Two sets of:
Nick’s Hip Opener x 60-90 seconds per side
Wrist Stretch x 8-10 pulses
Tricep Stretch x 30 seconds per side

and then …

Three sets of:
Run 200 Meters/Assault Bike x 10 calories
Barbell Front Squats x 10 reps
Hollow Rocks x 15 reps

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps @ 32X1

Build over the course of the 6 sets but make sure you maintain the tempo. The goal is to end up 5-7% heavier then last week

B.
Every 2 minutes, for 18 minutes (9 sets):
Hang Clean + Jerk x 1 rep

*Sets 1-3 @ 75% of 1-RM Clean & Jerk
*Sets 4-6 @ 80% of 1-RM Clean & Jerk
*Sets 7-9 @ 85% of 1-RM Clean & Jerk

C.
Two sets for max reps of:
45 seconds of Power Clean & Jerk
Rest 60 seconds

35-54:

115/75 lbs
55+: 95/65 lbs

At the 6 minute mark. . .

Two sets for max reps of:
30 seconds of Power Clean & Jerk
Rest 60 seconds

35-54: 135/95 lbs
55+: 115/75 lbs

Note:
Try doing a set with max unbroken reps and then the next set with fast singles and see which one is the fastest and which ones takes more out of you.

D.
Every 2 minutes, for 12 minutes, complete:
Station 1 – Suitcase Carry x 25 meters per side
Station 2 – Single Arm DB Row x 12-15 reps per arm @ 2111

Optional Assault Bike Session
Every 2 minutes and 30 seconds, for 25 minutes (10 sets):
30 seconds of Assault Bike

Note calories achieve in each of the 10 sets.