August 9, 2024 – Masters Program

Mobility, Activation + Warm-Up
Banded Hamstring Floss x 45 seconds per side
Medball Squeeze Marches (alternating) x 60 seconds

Warm-Up
Two sets of:
10 Second Iso Hold on top of Rings
5 Fire Hydrant + 15 second Iso Hold (right)
5 Fire Hydrant + 15 second Iso Hold (left
60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)
30 Seconds Skydivers
30 Seconds Bird Dogs
60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)

and finish with …https://youtu.be/6sDl55s2Hs0

100 Meter Suitcase Carry (right)
100 Meter Suitcase Carry (left)

A.
Clean Primer:
Three sets of:
Muscle Clean x 2 reps (try to increase in weight by 5-10% from last week)
Rest as needed

and then …

Three sets of:
Press in Split x 3 reps
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%

and then …

Every 2 minutes, for 20 minutes (10 sets):
1 Clean & Jerk

*Start at 60% and build based off quality.

B.
35-54:
21-15-9 reps for time of:
Calorie Assault / Echo Bike
Shoulder-to-Overhead (135/95 lbs)

55+:
21-15-9 reps for time of:
Calorie Assault / Echo Bike
Shoulder-to-Overhead (95/65 lbs)

C.
Three sets of:
10 Dumbbell Incline Bench Press
Rest 30 seconds
6-8 Strict Supinated Grip Pull-Ups
Rest 90 seconds between sets

Cooldown
10 Minute easy bike at the lowest resistance setting

Intermittently break to complete the following:
60 seconds each side Figure 4 Glute Stretch
60 seconds each side Rig Shoulder Stretch

General Notes
Cleans & Jerks
Big clean and jerk day! I’ve got you doing some primers to reinforce a (1) close bar path and (2) solid landing position for your split jerk. Then you’ll start your 10 sets of clean & jerk at 60% (take 2-3 warm up sets to get to 60%). Then go by feel as you build, remembering that as you get closer to your 1-rm the smaller the jumps in weight you’ll take. Make sure to film so we can all see your awesome lifting success!

Conditioning
We’ve got a BURNER here today! Just two movements; a bike and shoulder to overhead. Be aggressive on the bike since it is relatively low volume. Strong, powerful start to get that flywheel down. Then a quick transition into your S2O. This can be a push press or power jerk, just make sure you are standing up and locking out to ensure the rep to count. To save some gas for the round of 15 I’d recommend for the majority of you to break once, say at rep 12. You do have to drop the barbell but this will hopefully help save your overhead stamina for round 15. At round 15 try to go unbroken but if you notice that you are starting to press out then break. Better to break a little early then to hit tricep failure. Then the goal is unbroken on the reps of 9. Empty that tank. You should be tasting cooper at the end of this one.

Upper Body Finisher
Rest until you feel relatively recovered and then you’ll finish up with some lighter incline dumbbell presses (this is a great accessory lift to help with strict handstand push-ups) and balance it out with some strict pulling.

Timeline:
0:00-15:00 – Warm-Up
15:00-45:00 – Clean Complex Sets
45:00-50:00 – Transition
50:00-60:00 – Conditioning
60:00-75:00 – Upper Body Finisher
75:00-85:00 – Cooldown