February 2, 2021 – Masters Program

Mobility & Activation

Choose any drill from this article that will help you prepare for your Front Rack position

and then …

Two sets of:
Assault Bike x 60 seconds
Hawaiian Squats x 5 reps per side
Over/Under Drill x 10 reps (5 each direction)

Warm-Up Flow
Every minute, on the minute, for 6 minutes:
Shuttle Run x 15 seconds
Double-Unders or Double-Under Practice x 15 seconds

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Six sets of:
2 Clean Lift-Offs + 1 Clean & Jerk
Rest 2 minutes

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep

Perform these with the same weight you finished with on the lift-offs.

B.
35-49:
Six rounds for time of:
5 Devil’s Presses (50/35 lbs)
15 Toes to Bar

50-54:
Six rounds for time of:
4 Devil’s Presses (50/35 lbs)
12 Toes to Bar

55+:
Six rounds for time of:
4 Devil’s Presses (35/20 lbs)
12 Toes to Bar

Scaling Options for Toes-to-Bar Pull-Ups
Knees-to-Elbows
V-Ups

Athlete Notes:
Today’s short and sweet conditioning piece will be dominated by athletes who are most efficient on their toes to bar. Focus on moving efficiently and staying calm. Ripping the dumbbells off the ground for the devil’s presses, paired with holding on for high volume toes to bar is going to create a massive forearm pump. Most athletes will want to move deliberately and smoothly on the dumbbells and save their higher efforts for the toes to bar and quick transitions.

The devil’s press is a movement that does not promote fantastic spinal mechanics. Pay attention to your positioning on these if you are struggling with a lower back issue; or if you’re not comfortable with them slow them down so that you can ensure good quality movement at a load you can handle safely.

C.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Station 2 – Side Plank x 45 seconds each side
Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111

Additional Optional Strongman Session
A.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 5 reps (please use a band if needed)
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed

B.
For max distance:
16 minutes of Bodyweight Sled Drag

If you weigh 150 lbs, put that on the sled. If you weight 200 lbs, put that on the sled. Enjoy!