April 5, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Assisted Ankle Pulse

x 10 pulses per side
Partner T-Spine Stretch x 30 seconds

and then …

Front Rack Mobility Drill 

and then …

Barbell Complex (use an empty barbell)
Two sets of:
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans
3 Strict Press
3 Push Press
3 Power Jerks

Primary Session
Skill Transfer Exercise
Three sets of:
Sotts Press x 3 reps (press in a squat from the front rack position)
Rest as needed
(Please use light weight for this as it requires very good mobility)

and then …

Every minute, on the minute, for 5 minutes:
Tall Cleans x 2 reps (focus on speed and technique)

A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk x 1 rep

*Set 1 @ 65% of 1-RM Clean & Jerk
*Set 2 @ 70% of 1-RM Clean & Jerk
*Set 3-4 @ 75% of 1-RM Clean & Jerk
*Sets 5-6 @ 80% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

B.
35-49:
Complete as many rounds as possible in 12 minutes of:
5 Muscle-Ups
10 Dumbbell Hang Clean and Jerks (50/35 lbs) (two dumbells)
15 Calorie Assault Bike or Ski Erg

Rest until the 16 minute mark and then. . .

2-4-6-8-10-12 reps for time of:
Dumbbell Squats (50/35 lbs)
Burpees over the Dumbbell

50-54:
Complete as many rounds as possible in 12 minutes of:
3 Muscle-Ups
10 Dumbbell Hang Clean and Jerks (50/35 lbs) (two dumbells)
15 Calorie Assault Bike or Ski Erg

Rest until the 16 minute mark and then. . .

2-4-6-8-10-12 reps for time of:
Dumbbell Squats (50/35 lbs)
Burpees over the Dumbbell

55+:
Complete as many rounds as possible in 12 minutes of:
2 Muscle-Ups or 4 Ring-Dips
8 Dumbbell Hang Clean and Jerks (35/20 lbs) (two dumbells)
12 Calorie Assault Bike or Ski Erg

Rest until the 16 minute mark and then. . .

2-4-6-8-10-12 reps for time of:
Dumbbell Squats (35/20 lbs)
Burpees over the Dumbbell

This is a great opportunity to complete a higher skilled gymnastics movement when fatigued. We will build more volume with higher skilled movements when under fatigue in the next few weeks. Find a cue that works best for you when muscle-ups start getting difficult and say that cue to yourself over and over as you become more fatigued.

Additional Session (Optional)
A.
Please move through the below movements at 70-85% effort for 20 minutes:
Assault Bike x 30 calories
Pull-Ups x 12 reps
Chest-to-Bar Pull-Ups x 6 reps
Bar Muscle-Ups x 3 reps
Run 400 Meters

B.
Three sets of:
Barbell Hip Thrusts x 12 reps @ 10X1
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
Supine Plank Hold x 60 seconds
Rest as needed

Non-Qualifier Session
Skill Transfer Exercise
Every minute, on the minute, for 5 minutes:
Tall Cleans x 2 reps (focus on speed and technique)

A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk x 1 rep

*Set 1 @ 65% of 1-RM Clean & Jerk
*Set 2 @ 70% of 1-RM Clean & Jerk
*Set 3-4 @ 75% of 1-RM Clean & Jerk
*Sets 5-6 @ 80% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

B.
35-54:
Complete as many rounds as possible in 15 minutes of:
6 Ring-Dips
8 Burpees over the Dumbbell
10 Dumbbell Hang Clean and Jerks (50/35 lbs) (two dumbells)
12 Calorie Assault Bike or Ski Erg
14 Dumbbell Squats (50/35 lbs)

55+:
Complete as many rounds as possible in 15 minutes of:
6 Stationary Dips
8 Burpees over the Dumbbell
10 Dumbbell Hang Clean and Jerks (35/20 lbs) (two dumbells)
12 Calorie Assault Bike or Ski Erg
14 Dumbbell Squats (35/20 lbs)

C.
Three sets of:
Barbell Hip Thrusts x 12 reps @ 10X1
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
Supine Plank Hold x 60 seconds
Rest as needed