April 12, 2019 – Masters Program

Primary Session
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

Technique Primer
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 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 75% of 1-RM Clean & Jerk
*Set 3-4 @ 80% of 1-RM Clean & Jerk
*Set 5-6 @ 85% 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 1 jerk)

B.
35-49:
Complete as many reps as possible in 12 minutes of:
10 Handstand Push-Ups to 4/2″ Deficit*
20 Wall Ball Shots (20/14 lbs to 10/9′ target)
30 Toes-to-Bar

*Remove the deficit if this bothers your neck

Rest until the 16 minute mark and then. . .

Three rounds for time of:
10 Deadlifts (275/175 lbs)
10 24/20″ Box jump Overs (no rebounding)

50-54:
Complete as many reps as possible in 12 minutes of:
10 Handstand Push-Ups
15 Wall Ball Shots (20/14 lbs to 10/9′ target)
25 Toes-to-Bar

Rest until the 16 minute mark and then. . .

Three rounds for time of:
10 Deadlifts (255/155 lbs)
10 24/20″ Box jump Overs (no rebounding)

55+:
Complete as many reps as possible in 12 minutes of:
5 Handstand Push-Ups
15 Wall Ball Shots (20/10 lbs to 9′ target)
20 Toes-to-Bar

Rest until the 16 minute mark and then. . .

Three rounds for time of:
10 Deadlifts (225/135 lbs)
10 24/20″ Box Jump-Overs/Step Overs

You’ll record your score as: 2 rds + 15 reps; 4:30. Remove the deficit from the HSPU if it bothers your neck at all.

Additional Session (Optional – only complete this session if your schedule allows and your body feels good)
A.
35-54:
Please move through the below movements at 70-85% effort for 20 minutes:
Double-Unders x 25 reps (unbroken)
Ski-Erg or Assault Bike x 25 calories
Double-Unders x 25 reps (unbroken)
Row or Bike-Erg x 25 calories
Run 800 Meters

55+:
Please move through the below movements at 70-85% effort for 20 minutes:
Double-Unders x 15 reps (unbroken)
Ski-Erg or Assault Bike x 25 calories
Double-Unders x 15 reps (unbroken)
Row or Bike-Erg x 25 calories
Run 800 Meters

Must keep the double-unders unbroken! If you mess up, you need to start over.

B.
Three sets of:
Banded Leg Curls x 20 reps
Rest as needed
Banded Glute Bridges x 30 reps @ 10X0
Rest as needed
Banded Fire Hydrants x 10 reps per leg @ 2022
Rest as needed

Non-Qualifier Training
Technique Primer Session
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 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 75% of 1-RM Clean & Jerk
*Set 3-4 @ 80% of 1-RM Clean & Jerk
*Set 5-6 @ 85% 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 1 jerk)

B.
35-54:
Complete as many reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups OR 3 Wall Walks
18 Wall Ball Shots (20/14 lbs to 10/9′ target)
24 Toes-to-Bar

Rest until the 16 minute mark and then. . .

Three rounds for time of:
10 Deadlifts (225/135 lbs)
10 24/20″ Box jump Overs (no rebounding)

55+:
Complete as many reps as possible in 12 minutes of:
5 L-Seated DB Press
15 Wall Ball Shots (20/10 lbs to 9′ target)
20 Toes-to-Bar

Rest until the 16 minute mark and then. . .

Three rounds for time of:
10 Deadlifts (185/115 lbs)
10 24/20″ Box Jump-Overs/Step Overs