December 1, 2020 – Masters Program

Mobility, Activation & Warm-Up
Banded Perfect Stretch x 60-90 seconds per side
(move around in this position and find the sticky points)
Banded Lat Stretch x 60 seconds per side
(Drop the knee to the floor to get more resistance)
60-120 seconds playing around with this mobility drill

and then …

500 Meter Row @ easy pace
5 Deep Squat Progressions
300 Meter Row @ medium pace
10 Barbell Front Squats

A.
Three sets of:
3 Tempo Front Squats @ 5211 + 7-8 Front Squats (no tempo)
Rest 2 minutes

Need a refresher on tempo training? Check out this article

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 2 reps + Power Jerk

Set 1-2: 65% of 1-RM Power Clean & Jerk
Set 3-4: 70% of 1-RM Power Clean & Jerk
Set 5-6: 75% of 1-RM Power Clean & Jerk
Set 7-8: 80% of 1-RM Power Clean & Jerk

and then …

Every 30 seconds, for 2 minutes (4 sets):
Touch and Go Power Clean & Power Jerk x 3 reps @ 75%

and then …

Two sets of:
Clean-Grip 4 Position Deadlift @ 90% of 1-RM Clean
(Hold for 2 seconds at the following positions: mid-shin, mid-patella, mid-thigh, high-hang)
Rest as needed

C.
35-49:
For Time:
Row 1000 Meters
20 Hang Cleans (185/125 lbs)
20 Pistols

50-54:
For Time:
Row 1000 Meters
20 Hang Cleans (155/115 lbs)
20 Pistols

55-59:
For Time:
Row 1000 Meters
20 Hang Cleans (135/95 lbs)
20 Med Ball Box Step-Ups (20/14 lbs)

60+:
For Time:
Row 1000 Meters
20 Hang Cleans (95/65 lbs)
20 Med Ball Box Step-Ups (20/14 lbs)

Time Cap: 12:00

Scaling Options
Reduce the weight if this is 80%+ of your 1-RM

Pistols
Banded Pistols
Single Leg Squat to Box
Single Leg Step Up

We are training some heavy-ish barbell cycling today! This workout comes down to the cleans so take your 1,000 meter row at a pace (80% perceived exertion) that allows you to get off the rower and feel ready to attack the barbell. For example, if I were to row a 1:55 1,000 meter pace on Jackie then I would take todays session and row at a 2:00-2:02 pace.

Your cleans are from the hang position so be smart about where you break. Keep a piece of chalk at the ready (in fact, chalk up before you take your first rep). If this weight is 60% or less of your 1-rm then try and go with sets of 5. Please note how you broke up your cleans in comments.

Pistols are back baby! Down and up here! This is relatively low volume for your pistols so find a rhythm and move!

D.
Three sets of:
Landmine Rows x 8 reps per side
Rest 60 seconds
Paloff Hold x 8 reps per side
Rest 60 seconds

Additional Optional Engine Session
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24/20″)
1 Minute of Dumbbell Thrusters
Rest 5 minutes

35-54: 50/35 lbs
55+: 35/20 lbs; Step-Ups Okay