January 21, 2020 – Masters Program

Mobility, Activation and Warm-Up
Pec Smash x 30 seconds per arm
Shoulder Smash x 30 seconds per arm
Hawaiian Squat x 30 seconds per leg
Bear Crawl with Wrist Stretch

x 30 seconds

Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Prone Plank Hold
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Squat Rocks (focus on getting as much ankle flexion as possible)

Followed by …

One set of:
Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side

Gymnastic Skills & Drills
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – L-Hang from Bar x 20 seconds
Interval 2 – Kipping Toes-To-Bar x 8-10 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 5-8 reps
Interval 2 – Elbow Jacks x 30 reps

Followed by. . .

Every minute, on the minute, for 5 minutes:
Ring Pull-Ups with False Grip x 3-5 reps

Clean & Jerk Progressions
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Jerk

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

Max Reps
As many reps possible:
2 Minutes Row for Calories
2 Minutes Hang Squat Cleans
2 Minutes Burpee Box Jump-Overs (24/20″)
2 Minutes Rest and then repeat.

35-54: 135/95 lbs
55+: 115/175 lbs; Step-Ups Okay

Please record total reps for each set.

Posterior Chain Accessory Work
Three sets of:
Banded Hip Thrusts x 30 reps (fast)
Rest 60 seconds
Reverse Snow Angels x 15 reps (slow and controlled)
Rest 60 seconds

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
Five sets of:
4 Minutes of Assault Bike
Rest 2 minute