Mobility, Activation and Warm-Up
Partner T-Spine Stretch x 15-20 seconds (perform twice)
and then …
Two sets of:
T-Spine Hold on Foam Roller x 30 seconds
Ankle Mobility Pulse x 30 seconds per side
and then …
CrossOver Symmetry x 10 reps each movement
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
and finish with:
Unweighted Barbell
Strict Press x 5 reps
Push-Press x 5 reps
Power Jerk x 5 reps
Split Jerk x 5 reps
Jerk Progressions
Take 10 minutes to draw out your jerk footwork
and then …
Three sets of:
Push Press in Split Jerk Position x 1-2 reps
Rest as needed
and then …
Eight sets of:
Jerk x 1 rep with a 1 second pause in the dip and a 1 second pause in your receiving position
Rest 2 minutes
Work between 70-80% of 1-RM
Front Squat Progressions
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat
“Short & Sweet”
35-54:
For time:
50 Calories of Rowing on Concept 2 or Ski Erg
40 Thrusters (95/65 lbs)
30 Bar Facing Burpees Over the Barbell
55+:
For time:
50 Calories of Rowing on Concept 2 or Ski Erg
40 Thrusters (65/45 lbs)
30 Bar Facing Burpees Over the Barbell
Posterior Accessory Work
Three sets of:
Front Rack Sandbag Squat x 15 reps
35-54: 75/50 lbs
55+: 50/25 lbs
Rest as needed
Banded March x 3 minutes
Rest as needed
Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.
Additional Optional Assault Bike Session
Six sets, for times, of:
20 Calorie Assault Bike
Rest 2 minutes
You are looking to be as consistent as possible across the six sets.
MAW done, CrossOver full protocol Push press in split: 35-40-45 kg Pause jerk: all sets at 52 kg. Some wobbly and with a double-dip. Forgot to film. Dead-stop FS: 69 kg, hit all attempts, felt good! Conditioning: 10:22 min. Felt sore in my upper body from yesterday. Thrusters were a struggle. Row 3:22 (could feel the 4000 m from yesterday’s optional) Thrusters 10/5/5/5/5/5/5 Burpees UB but slow Accessory: Bear hug with 88 lbs sandbag (only have this one) Banded March with green band (had to stop last set with one minute to go, issue with the chain on my bone… Read more »
Assault Bike: 1:50/1:40/1:39/1:37/1:38/1:34
Not my usual consistency.
DMA done
A1. Misread and did strict press to 95
A2. Pause jerk 120/125/130/135/140/145/150/155 felt good kept going past 80% but last rep sketchy
B. DS FS at 190
C. 9:11. Thrusters were rough 10/10/7/7/6
D. Did rMU drills from yesterday
Jerk 105/110#
Conditioning broken up into 3 separate things row 3:40 didn’t cough until the end so getting a bit better. Thrusters 5 min lots of stopping and resting. Burpees 3 min slow and steady bar facing. Being sick for all of last week knocked me out a bit and definitely still can’t breathe when heart rate goes up so just getting some work done and moving again is a plus
Jerks 70/85kg
Dfs 100 kg
Wod 9.35
MAWU) done
Jerks) 85-106kg
DS Front Squat) done @ 107kg
Condo) 9:30
Accessory) 3 rds sandbag FS, 1 rd banded march
Split jerk 85 90 95kg
No squat today, yesterday I do weightlifting invictus program s
Wod 8. 30
Assault Bike 45 ” 45”40′ ’45”45”48” 20 call
Great work Lazar – hope you are enjoying both programs!
I have 12 months with Master program, I love this program… Weightlifting only 2 months, I like but I don’t love ???
Just a question: “Front rack sandbad squat” is this the same as bear hug or how should I hold the sandbag?
Hold it like a zercher squat!