August 19, 2020 – Masters Program

Mobility & Activation
Spend 10 focused minutes on rolling out the lats, t-spine, pecs and traps.

A.
Every minute on the minute for 12 minutes:
Minute 1: 6-10 Box Jumps (24/20″ Step Down)
Minute 2: 2 Kettlebell Deadlifts + 4 Kettlebell Hang Clean + 6 Kettlebell Push-Press (16-24/12-16kg) (double kettlebell)
Minute 3: 30 second Assault Bike @ 80-85% Effort

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

B.
Draw out jerk footwork

Jerk warm up with 45/33 lbs barbell

Three sets of:
Split Press

x 5 reps
Rest 60 seconds

followed by . . .

Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds

followed by . . .

Three sets of:
Split Jerk x 3 reps @ 95/65 lbs
Rest 60 seconds

followed by . . .

Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds

C.
Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 3 rep @ 70-75% with a 3 second pause in the receiving position

C.
“Running Cindy”
For Time:
1000 Meter Run
5 Rounds of Cindy*
800 Meter Run
4 Rounds of Cindy
600 Meter Run
3 Rounds of Cindy
400 Meter Run
2 Rounds of Cindy
200 Meter Run
1 Round of Cindy

Cindy:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Time Cap: 30:00

D.
Three sets of:
GHD Hip Extensions x 10-12 reps @ 2112
Rest 60 seconds
Banded March x 90 seconds
Rest 60 seconds
Plank Hold with forehead above thumbs x 45-60 seconds
Rest 60 seconds

Additional Optional Gymnastics Session
One set of:
Ring Muscle-Up Reverse Pull-Up

x 15 reps

followed by . . .

Three sets of:
Pop Swing x 8-10 reps (BUT ONLY GOOD REPS, STOP IF YOU FEEL OUT OF RHYTHM)

followed by . . .

Three sets of:
Muscle-Up Transition on Low Rings with Feet on Box x 8-10 reps

followed by . . .

Option 1 (if you have ring muscle-ups):
Every minute, on the minute, for 8 minutes:
20 Seconds Ring Muscle-Ups

Option 2 (if you don’t have ring muscle-ups):
Every minute, on the minute, for 8 minutes:
Strict False Grip Ring Pull Ups x 2 reps (use a band and set up on low rings if you need assistance)

followed by . . .

Two sets of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups

x 10 reps