December 5, 2022 – Masters Program

Mobility
One-Two sets:
Band Assisted Lat Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side (add some t-spine rotations while doing this)

Warm-Up
Three sets of:
Nasal Breathing Only BikeErg or Echo Bike x 60 seconds
10 Second Single Arm Dead Hang on Pull-Up Bar Per Side
Over/Under Bar Drill (5 each direction, 10 total)

Hip & Shoulder Prehab
One-Two Sets of:
20Banded Abductors
15-20 Second Adductor Squeeze
Bicep Openers x 10 reps
Floor or Wall Slides x 5 reps (slow and controlled)

A.
Skill Primer
Three sets of:
3-Position Clean @ 50-55%
Rest as needed

B.
Every 3 minutes, for 30 minutes (10 sets) for max load:
300/250 Meter Row
2 Cleans

Note loads successfully lifted and sum them for your total score.

C.
Three sets of:
6 Right Leg Bulgarian Split Squats (weighted)
6 Left Leg Bulgarian Split Squats
6 Glute Ham Raises @ 3111
Rest 90 seconds between sets

Need assistance with your GHR? Check out this progression

Athlete Notes:
I LOVE this workout!! Workouts with this format take out the thinking and you just trust your body to move that weight!! Your 3-position cleans will have you primed and ready for the conditioning. I’d suggest starting around 65% of your 1-RM Clean for set one. Lay out plates next to your barbell so you can easily switch on and off plates to increase in weight. The row should take around 60 seconds but this shouldn’t be a sprint. Back off just a bit on the row so you can calmly get off the erg and hit your 2 cleans. These do not need to be touch and go! You should have 1:15-1:30 to recover and change your plates. Looking forward to seeing your numbers on this!

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Sled Drag Option
For time:
2000 Meter Concept 2 Bike Erg OR 1000 Meter Row
1-Mile Sled Drag @ 40% of your Lean Body Mass
2000 Meter Concept 2 Bike Erg OR 1000 Meter Row