April 26, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Primary Session
Two sets of:
Band Assisted Ankle Pulse x 10 pulses per side
Partner T-Spine Stretch x 30 seconds

and then …

Front Rack Mobility Drill

and then …

Barbell Complex (use an empty barbell)
Two sets of:
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans
3 Strict Press
3 Push Press
3 Power Jerks

Skill Transfer Exercise
Three sets of:
Sots Press x 3 reps (press in a squat from the front rack position)
Rest as needed
(Please use light weight for this as it requires very good mobility)

A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 1 reps

Build over the course of the 6 sets to 90% of 1-RM

B.
Take 5-8 minutes to build to 70% of your Clean & Jerk

and then …

Every minute, on the minute, for 10 minutes:
Clean + Jerk @ 70-75%

C.
35-54:
Three rounds for time of:
Assault Bike x 25/20 calories
15 Burpee Box Jump-Overs (24/20″)
20 Chest-to-Bar Pull-Ups

Rest 2 minutes, and then …

For time:
50′ Right Arm Overhead Lunge (50/35 lbs)
50′ Left Arm Overhead Lunge

55+:
Three rounds for time of:
Assault Bike x 20/15 calories
15 Burpee Box Jump-Overs/Step-Overs (24/20″)
20 Chin-Over-The-Bar Pull-Ups

Rest 2 minutes, and then …

For time:
50′ Right Arm Overhead Lunge (35/20 lbs)
50′ Left Arm Overhead Lunge

Trust your conditioning with this workout. You can hold a relatively high RPM on the assault bike and can go straight into your burpee box jump-overs. Have good breathe during both of those movements. Attack your pull-ups like you would in a qualifier workout. Have the chalk set up on a j-peg so you don’t need to bend over and pick up the chalk. Break the pull-ups into manageable sets that will allow you to jump right back to the bar versus having bigger sets and longer rests. You should know yourself by now and know what type of sets work best for you.

You get 2 minutes of rest and then its the walking lunges and this comes down to mindset. It will be uncomfortable but how much can you push on these? Can you shut your mind off and just move? Go in with an attack mindset.

Additional Session (Optional)
Please move through the below movements at 75-85% effort for 20 minutes:
Double-Unders x 25 reps (unbroken)
Toes-to-Bar x 15 reps
Double-Unders x 25 reps (unbroken)
DB Box Step-Ups x 15 reps
Run 800 Meters
Handstand Walk x 50′

35-54: 50/35 lbs
55+:

35/20 lbs; Handstand Walk x 25′ OR Nose to Wall Handstand Hold x 30 seconds

Non Qualifier Session
Skill Transfer Exercise

(Same as above)

A.
Five sets of:
Front Squat x 2 reps with no tempo
Rest 2 minutes between sets. You have been working with tempo the past few weeks so use today as an opportunity to build up to a heavy double.

B.
Take 5-8 minutes to build to 70% of your Clean & Jerk

and then …

Every minute, on the minute, for 10 minutes:
Clean + Jerk @ 70-75%

C.
35-54:
For time:
Assault Bike x 50/40 calories

straight into …

21-15-9
Chest-to-Bar Pull-Ups
Burpees (regular)

55+:
For time:
Assault Bike x 40/30 calories

straight into …

21-15-9
Chin-Over-The-Bar Pull-Ups
Burpees (regular)

For the burpees, make sure your chest makes contact with the floor and when you come up, jump so that you open your hips.