April 1, 2015 – Masters Qualifier

Workout of the Day

A.
Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps
(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps

B.
Jerk Footwork Drills and Jerk Positioning

Start by marking your feet properly, as demonstrated by Coach Cody Burgener in this video.

Perform 10 “Jump and Land” without a barbell using the foot work markings, then 5 with an empty barbell, and then…

Four sets of:
Jerk Balance x 3 reps
Rest as needed

*Build in load but don’t sacrifice speed & mechanics

And then …

Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest 2-3 minutes

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – Row 200/150 Meters
Minute 2 – Ring Dips x Max in 30 Seconds
Minute 3 – 6 DB Thrusters + 6 Dumbbell Box Step Overs

40-54: 55/35 lbs
55+: 35/25 lbs

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours, and feel free to choose or exclude certain elements based on your needs and ability to recover for the next training session.

Mobility and Activation
Three sets of:
Trap 3 Raises x 8-10 reps
Upper Trap Self-Myofascial Release with Lacrosse Ball x 8 arm passes
Crossover Symmetry Victory x 8 reps

A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.

B.
Three sets of:
Stiff Leg Deadlift x 8 reps
Rest 90 seconds
Supine Ring Row x 8 reps @ 2111
(feet as horizontal as possible)
Rest 90 seconds
Weighted Hip Extension x 8 reps @ 2011
Rest 90 seconds
Weighted Supinated-Grip Pull-Up x 4 reps @ 3111
Rest 90 seconds