October 21, 2019 – Masters Program

*If you are repeating 20.2 then please prioritize that workout.*

Dynamic Mobility, Activation and Warm-Up
DROM Series (3-4 reps each movement)

followed by …

Upper Body Warm-Up Series

followed by …

Glute Activation Warm-Up Series (20 seconds holding on rack/10 seconds off rack)

Jerk Skills & Drills
Every 15 seconds, for 2 minutes, complete:
Jump to Split (hold for 2 seconds in the landing position

and then …

Every 30 seconds, for 2 minutes, complete:
Tall Jerk x 1 rep (hold for 2 seconds in the landing position)

Front Squat + Jerk Progressions
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 80-85% of 1-RM C&J

Upside Down
35-54:
Against a 3:00 clock, complete for max reps:
500 Meter Row
Max Reps Strict Handstand Push-Ups
Rest 3 minutes; Repeat for four sets

55+:
Against a 3:00 clock, complete for max reps:
500 Meter Row
Max Reps Strict Handstand Push-Ups to 5″ riser
Rest 3 minutes; Repeat for four sets

If you don’t have Strict Handstand Push-Ups then try one of these progressions:

Elevated Foot Handstand Push-Up

Elevated Knee Handstand Push-Up
Hamstring Curl Handstand Push-Up

Posterior Chain Accessory Work
Three sets of:
Weighted GHD Hip Extension x 15 reps @ 1012
Rest as needed
Banded Glute Bridge x 20 reps
Rest as needed

Optional Row Session
Three sets for times of:
Row 500 Meters
Rest 60 seconds
Row 300 Meters
Rest 60 seconds
Row 200 Meters
Rest 3 minutes

Try to establish an aggressive 500 meter pace, and then hold that same pace for your 300 and 200 meter intervals.