December 29, 2020 – Masters Program

Mobility, Activation and Warm-Up
3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Followed by…

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

and then …

Three sets at easy pace:
Single-Arm Hang from Bar x 10-15 seconds per side
Alternating Single-Leg V-Ups x 10 reps
100 Meter Run

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 1-2 reps

*Sets 1-2 @ 75%
*Sets 3 @ 80%
*Set 4 @ 85%
*Set 5 @ 90%
*Set 6 @ 95%

B.
Every 2 minutes for 10 minutes (5 sets):
Push Jerk + Split Jerk @ 70%

Focus on good mechanics. Check out this video by coach Jared Enderton to get some tips on improving your split jerk.

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

Please compare to December 1st, 2020

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

This is a retest so please refer back to your notes on how you attacked this originally. Adjust how you approach the workout if needed. Our notes are as follows:

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.

Make every rep count on your pistols. This is relatively low volume for your pistols so find a rhythm and move!

D.
Three sets of:
Landmine Press x 8 reps @ 2011
Rest 60 seconds
Hamstring Curls x 10 reps (you can use a medicine ball, furniture sliders, rings or a towel on a smooth surface to complete these)
Rest 60 seconds

Additional Optional Engine Session
35-54:
Every 5 minutes, for 30 minutes (6 sets) for times:
25/20 Calorie Assault Bike
25/20 Calorie Row
25/20 Calorie Ski-Erg or Burpee

Rest until the running clock reaches 30:00, and then…

For time:
50/40 Calorie Assault Bike
50/40 Calorie Row
50/40 Calorie Ski-Erg or Burpee

55+:
Every 5 minutes, for 30 minutes (6 sets) for times:
15/10 Calorie Assault Bike
15/10 Calorie Row
15/10 Calorie Ski-Erg or Burpee

Rest until the running clock reaches 30:00, and then…

For time:
40/30 Calorie Assault Bike
40/30 Calorie Row
40/30 Calorie Ski-Erg or Burpee