December 6, 2019 – Masters Program

Mobility, Activation and Warm-Up
Spend 5-10 minutes rolling out your IT Bands, Quads and Hamstrings.

Front Rack Assisted Stretch

and then …

Glute Activation Warm-Up
Upper Body Banded Warm-Up

Clean & Jerk Progressions

Every 2:30, for 20 minutes (8 sets):
Clean Pull + Clean + Jerk x 1 rep

*Sets 1-3 @ 70% of 1-RM Clean & Jerk
*Sets 4-6 @ 75% of 1-RM Clean & Jerk
*Sets 7-8 @ 80% of 1-RM Clean & Jerk

Mid-Line Conditioning
Eight rounds for time of:
Row x 20 Calories
Assault Bike x 10 Calories
Every 5 minutes complete 10 GHD Sit-Ups

If you don’t have access to a GHD machine or would like to do something other than GHD Sit-Ups then please do one of the following:
Anchored Sit-Ups
Russian Twists (20 reps)
Toes-to-Bar
Hanging Knee Raises

Pressing Accessory Work
Three sets of:
Bottoms Up KB Carry x 25′ each arm
Rest 15 seconds
Bottoms Up KB Press x 6 reps per arm
Rest 60 seconds

Posterior Chain Accessory Work
Three sets of:
Jefferson Curl x 5 reps*
Rest as needed

*Please keep the weight light and work on form

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.

Optional Additional Gymnastics Strength Endurance Session
35-49:
Two sets of:
Complete as Many Reps Possible in 60 Seconds of:
Strict Deficit Handstand Push Ups (4/2″)
Rest 60 seconds

Two sets of:
Complete as Many Reps Possible in 60 Seconds of:
Strict Handstand Push Ups
Rest 60 seconds

Two sets of:
Complete as Many Reps Possible in 60 Seconds of:
Push Ups
Rest 60 seconds

50-54:

Two sets of:
Complete as Many Reps Possible in 60 Seconds of:
Strict Handstand Push Ups
Rest 60 seconds

Two sets of:
Complete as Many Reps Possible in 60 Seconds of:
Kipping Handstand Push Ups
Rest 60 seconds

Two sets of:
Complete as Many Reps Possible in 60 Seconds of:
Push Ups
Rest 60 seconds

55+:

Two sets of:
Complete as Many Reps Possible in 60 Seconds of:
Strict Handstand Push Ups to 3″ riser
Rest 60 seconds

Two sets of:
Complete as Many Reps Possible in 60 Seconds of:
Kipping Handstand Push Ups (use a riser if needed)
Rest 60 seconds

Two sets of:
Complete as Many Reps Possible in 60 Seconds of:
Push Ups
Rest 60 seconds