January 14, 2020 – Masters Program

Mobility, Activation and Warm-Up
Two sets of:
Tricep Stretch x 30 seconds per arm
30 seconds Foam Roll Lats (right)
30 seconds Foam Roll Lats (left)
60 seconds T-Spine Hold on Foam Roller

and then …

Two sets of:
Plank with Forward Reach x 10 reps per arm
Plank with Lateral Reach x 10 reps per arm
Prone Plank Hold x 30 seconds
Ring-Rows x 10 reps (slow and controlled)

Gymnastic Skills & Drills
Every 60 seconds, for 5 minutes, complete:
Ring Support Hold x 5 seconds + Ring Dip Negative + Strict Negative Muscle-Up Transition

(please use your feet to support you with this drill if needed)
Please check out this article on strict muscle-ups

and then …

Every 45 seconds, for 3 minutes (4 sets):
Strict Muscle-Ups x 1-4 reps

If you don’t have Strict Muscle-Ups, then subsitute with Strict Ring Pull-Ups

and finish with …

Three sets of:
Strict Handstand Push-Up Negatives x 5 reps
(lower yourself as slowly as possible)
Rest as needed

Clean & Jerk Progressions
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean + Jerk
(hold for 2 seconds in the receiving position of the power clean)

*Set 1 = 2 reps @ 60% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Set 3 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 78-80% of 1-RM Clean & Jerk

Barbell Cycling Conditioning
As many rounds and reps as possible in 5 minutes:
1 Hang Squat Clean
2 Toes-to-Bar
2 Hang Squat Clean
4 Toes-to-Bar
3 Hang Squat Cleans
6 Toes-to-Bar
4 Hang Squat Cleans
8 Toes-to-Bar
. . .

Please continue with this pattern until the time is completed.

35-49: 155/115 lbs
50-54: 135/95 lbs
55+:

115/75 lbs

Posterior Chain Accessory Work
Every 90 seconds, for 13:30 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Optional Additional Assault Bike Session

Eight sets of:
60 Seconds of Assault Bike @ 65/55 RPM
Rest 60 Seconds
30 Seconds of Assault Bike @ 75/65+ RPM
Rest 60 Seconds