December 13, 2019 – Masters Program

Mobility, Activation and Warm-Up
Banded Lat Stretch x 60 seconds per side
Banded Perfect Stretch x 60 seconds per side

and then …

Two sets of:
Banded Monster Walks x 10 reps forward/backward
Banded Lateral Walks x 10 rep to the right/left
Banded Fire Hydrants x 10 reps per side
Floor Slides x 10 reps

and finish with …

Five sets of:
15 seconds Assault Bike x easy pedal
15 seconds Assault Bike x medium to hard pedal

Clean & Jerk Progressions
Every 2:30, for 20 minutes (8 sets):
Clean Pull + Clean

*Sets 1-2 @ 75% of 1-RM Clean
*Sets 3-5 @ 80% of 1-RM Clean
*Sets 6-7 @ 85% of 1-RM Clean
*Set 8 @ 90% of 1-RM Clean

Conditioning
Rotate every 60 seconds for 20 minutes (5 sets):
Max Meter Row x 45 seconds
Max Calorie Assault Bike x 45 seconds
Max Meter Run x 45 seconds
Max GHD Sit-Ups x 45 seconds

Posterior Chain Accessory Work
Three sets of:
Banded Lateral Leg Raises x 30 seconds per side
Rest 60 seconds
Anterior Loaded Step Ups x 6 each leg
Rest 60 seconds
Landmine Rows x 8-10 reps per arm
Rest 60 seconds

*Choose box height based off of your height. Your leg should be about a 90 degree angle or greater when standing on the ground.(not breaking parallel)

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 Gymnastics Strength Endurance Session
Begin with extensor stretch

35-54:
Every minute, on the minute, for 5 minutes:
1-3 Strict Muscle Ups

55+:
Every minute, on the minute, for 5 minutes:
1-3 False Grip Strict Ring Pull-Ups

If you don’t have strict muscle-ups, then incoprorate one of the following progressions:
Banded Strict Muscle-Up
Band Assisted Strict Muscle-Up Transition
Squatted Muscle-Up Transition