December 8, 2014 – Masters Program

Workout of the Day
A.
Barbell to IT Band x 60 seconds per side

and then …

Supine Leg Whip x 8 reps per leg (https://www.youtube.com/watch?v=kRSquvZfP0w)
Bird Dogs x 8-10 reps per side
Banded Lateral Walks x 10 reps per side

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

C.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Five sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)
Rest as needed

Use Jerk Blocks if possible.

D.
MEN & WOMEN 40-54
Four sets for times of:
Row 500 Meters
25 Kettlebell Swings (32/24 kg)
15 Push Press (115/75 lbs)
Rest 3 minutes

Kettlebell swings do not need to be overhead if mobility doesn’t permit good mechanics – above the eyebrow is a good training standard outside of the competitive season.

MEN & WOMEN 55-59
Four sets for times of:
Row 500 Meters
25 Kettlebell Swings (24/16 kg)
15 Push Press (95/65 lbs)
Rest 3 minutes

MEN & WOMEN 60+
Four sets for times of:
Row 500 Meters
25 Kettlebell Swings (16/12 kg)
15 Push Press (65/45 lbs)
Rest 3 minutes