December 3, 2019 – Masters Program

Mobility, Activation and Warm-Up
Banded Tricep Stretch x 30-60 seconds per side
Banded Hip Flexor Stretch x 30-60 seconds per side
Butterfly Stretch x 30-60 seconds

and then …

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 30 seconds
Barbell Press (empty bar) x 10 reps

and finish with …

Y’s, T’s, W’s x 10 reps each

Jerk Progressions
Take 10 minutes to draw out your jerk footwork

and then …

Three sets of:
Press in Split Jerk Position x 2-3 reps
Rest as needed

and then …

Six sets of:
Jerk x 1 rep with a 2 second pause in the dip and a 2 second pause in your receiving position
Rest 2 minutes

Work between 70-75% of 1-RM

Front Squat Progressions
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat

“45’s”
35-49:
For time:
45 Calories of Rowing on Concept 2
45 Shoulder to Overhead (155/105 lbs)
45 Deadlifts (155/105 lbs)

50-54:
For time:
45 Calories of Rowing on Concept 2
45 Shoulder to Overhead (135/95 lbs)
45 Deadlifts (135/95 lbs)

55+:
For time:
45 Calories of Rowing on Concept 2
45 Shoulder to Overhead (115/75 lbs)
45 Deadlifts (115/75 lbs)

Posterior Accessory Work
Three sets of:
Banded Hamstring Curls x 20 reps
Rest 20 seconds
Banded Glute Bridges x 20 reps
Rest as needed

Optional Additional Work Sessions

*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.

Optional Additional Assault Bike Session
Ten sets, for times, of:
15 Calorie Assault Bike
Rest 60 seconds

You are looking to be as consistent as possible across the ten sets.