April 26, 2024 – Masters Program

Mobility, Activation & Warm-Up
Upper Body Banded Circuit (10 reps each)
Y’s, T’s, W’s x 10 reps

followed by …

Three sets of:
5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold
10 Ring Rows
10 Dumbbell Bent Over Reverse Flyes
30 Second Elbow Extended Side Plank (each side)

A.
Twelve sets of:
Strict Press x 3 reps @ 60%
Rest 60 seconds between sets

B.
35-49:
For time:
10 Clean and Jerks (135/95lbs)
15 Wall Ball Shots (30/20lbs to 10/9′)
15 Chest to Bar Pull-Ups
10 Clean and Jerks
15 Wall Ball Shots
15 Chest to Bar Pull-Ups
10 Clean and Jerks
15 Wall Ball Shots
15 Chest to Bar Pull-Ups
10 Clean and Jerks

50-54:
For time:
10 Clean and Jerks (135/95lbs)
15 Wall Ball Shots (20/14lbs to 10/9′)
15 Chest to Bar Pull-Ups
10 Clean and Jerks
15 Wall Ball Shots
15 Chest to Bar Pull-Ups
10 Clean and Jerks
15 Wall Ball Shots
15 Chest to Bar Pull-Ups
10 Clean and Jerks

55+:
For time:
10 Clean and Jerks (95/65lbs)
15 Wall Ball Shots (20/10lbs to 9′)
15 Chin-over-the-Bar Pull-Ups
10 Clean and Jerks
15 Wall Ball Shots
15 Chest to Bar Pull-Ups (yes, this is correct)
10 Clean and Jerks
15 Wall Ball Shots
15 Chin-over-the-Bar Pull-Ups
10 Clean and Jerks

Time Cap: 15:00

C.
Three sets of:
20 Dumbbell Arnold Presses
20-30 Banded Face Pulls
Rest as needed

Optional Cooldown
Two-three sets of:
Reverse Snow Angels x 15 reps (slow and controlled)
Bike (legs only) x 2 minutes

General Training Notes
Strict Press
We are starting a new pressing cycle. These will help compliment the jerk progressions. One thing to note is the bar path of the descent. Make sure as you lower the bar to get your elbows back in front of the barbell versus behind the barbell; this will help with your bar path on subsequent reps.

Conditioning
Our workout today mixes some barbell cycling, a heavy wall ball, and gymnastics. Singles are going to be the ticket on the barbell. It might be light for some of you, but cycling is just going to blast the grip and having to break up the pull ups a bunch later on will add up time-wise. Quick singles, stay over the bar, as soon as it hits the ground put your hands back on and pull. The wall ball shots you’re aiming for 1-2 sets. These are a minor inconvenience during the workout but just enough to blast the shoulders a bit and get the heart rate up. There’s only 45 total, but don’t underestimate them. Same goes for the pull-ups, try to keep these unbroken if you can knowing that you’re going back to singles on the barbell afterwards. Again, only 45 reps so lower volume than what we’ve seen in recent workouts, but don’t underestimate how they’ll affect everything else. This workout is going to come down to staying disciplined on the barbell, transitioning quickly to the wall ball, and then staying smooth and efficient on the pull-ups.

Upper Body Finisher
Don’t neglect these! Both movements will help keep your scapula moving smoothly. We like to see big range of motion with these two movements so while doing them image the scapula rotating forward and then back during both movements.

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Strict Press Prep
20:00-15:00 – Strict Press Sets
15:00-20:00 – Conditioning Prep
20:00-35:00 – Conditioning
35:00-40:00 – Clean Up
40:00-55:00 – Upper Body Finisher
55:00-65:00 – Cooldown”