October 28, 2019 – Masters Program

If you are looking to redo 20.4 then please prioritize that event today.

Dynamic Mobility, Activation and Warm-Up
Hip Opener Series
Two sets of:
Psoas Pulse x 10 reps per side
Alternate Lateral Lunge

x 20 reps
Hawaiian Squats x 6 reps per side

Shoulder Opener Series 1-3 from Kristin Holte
Two sets of:
Table Rock Slides x 10 reps
German Hang x 30 seconds
T-Spine Mobility x 10 reps
(give her a follow if you don’t already because she posts some great drills that are super beneficial for training)

Jerk Skills & Drills
Every 60 seconds, for 4 minutes, complete:
Tall Jerk x 2 reps (hold for 2 seconds in the landing position)

Front Squat + Jerk Progressions
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 85-90% of 1-RM C&J

Heavy Hitters
35-54:
Against a 3:00 clock, complete for max reps
300/250 Row or Ski Erg
Chest-to-Bar Pull-Ups x 12 reps
Max Reps Alternating DB Snatch (50/35 lbs)
Rest 3 minutes; Repeat for four sets

55+:
Against a 3:00 clock, complete for max reps
300/250 Row or Ski Erg
Chin-over-the-Bar Pull-Ups x 12 reps
Max Reps Alternating DB Snatch (35/20 lbs)
Rest 3 minutes; Repeat for four sets

Posterior Chain Accessory Work
Two sets, not for time, of:
Banded Hamstring Curls x 50 reps
GHD Hip Extension x 25 reps @ 1011

Optional Row Session
Six sets for times of:
Row 20 Calories
Prone Plank Hold x 60 seconds
Rest 2 minutes