Mobility & Activation
Two sets of:
Banded Lat Stretch x 45 seconds per side
60 Seconds Wrist Stretch
Psoas Pulse x 45 seconds per side
Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry
20 Banded Good Mornings
20 Banded Chest Pulls
10 Medball Bearhug Kang Squats
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Slow Pull Clean + Jerk Dip + Jerk
Start at 70% of your 1-RM and build over the course of the ten sets. Please ensure proper mechanics over load.
B.
“Legends Masters Comp Event 5”
35-54:
As many reps/meters as possible in 9 minutes:
30 Burpees over the bar
75 Hang Clean & Jerks (75/55 lbs)
Handstand Walk with remaining time (5′ UB increments)
55-59:
As many reps/meters as possible in 9 minutes:
30 Burpees over the bar
60 Hang Clean & Jerks (75/55 lbs)
Handstand Walk with remaining time OR Overhead DB carry , every 10′ 3 Shoulder to overhead (35/20 lbs)* (5′ UB increments)
60-64:
As many reps/meters as possible in 9 minutes:
30 Burpees over the bar
50 Hang Clean & Jerks (75/55 lbs)
Handstand Walk with remaining time OR Overhead DB carry , every 10′ 3 Shoulder to overhead (35/20 lbs)* (5′ UB increments)
65+:
As many reps/meters as possible in 9 minutes:
30 Burpees over the bar
40 Hang Clean & Jerks (75/55 lbs)
Handstand Walk with remaining time OR Overhead DB carry , every 10′ 3 Shoulder to overhead (35/20 lbs)* (5′ UB increments)
*Any 55+ athlete that successfully completes a 5′ unbroken HSW segment finishes ahead of all athletes that that choose scaled option
C.
Twelve rounds of:
15 Second Weighted Russian Twists (25/15 lbs)
15 Seconds Rest
Athlete Notes:
You guys have a fun workout today! You can check out the times for this workout at the Legends Competition by going here.
Take your opening burpees at a measured pace. You want to stay moving but keep the focus on your breathe so you can keep your heartrate down. If you are a barbell cycling machine then open up with a bigger set on the hang power clean & jerks. However, if you feel like your heart rate is already climbing then start with small sets on the power clean & jerks. JUST KEEP YOUR REST SHORT. Small sets = quick rest. Hands right back on the barbell to move through the next set. Be efficient with your legs on your overhead so that you save as much as you can of your shoulders for your handstand walk. Please mark out 5′ increments for your handstand walk. If you aren’t confident on your hands then give yourself 30-40 seconds of rest after you complete your work on the barbell to kick up for your attempts. If you don’t have handstand walks then go to the scaled option. If you sometimes have handstand walks then give yourself 2-3 attempts at the handstand walk before moving to the scaled option. Have fun and record what strategy you used in the comments!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Single Leg Glute Bridges x 15 reps each leg
Rest as needed
Perform with torso elevated off of the ground by having your back on a bench or box. Make sure you are hitting full range of motion.
B.
Three sets of:
8-10 Alternating Seated Dumbbell Z-Press (each arm)
Immediately followed by…
20 Overhead Banded Tricep Extensions
Rest 1-2 minutes
C.
Three sets of:
45 seconds Max Alternating Single-Leg Squats (55+: Weighted Box Step-Ups 20/14 lbs to 24/20″)
15 seconds Rest
45 seconds Max Push-Ups
90 seconds Rest