February 12, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Tricep Stretch x 30 seconds each arm

and then …

Nicks Hip Opener

x 45 seconds each leg

and then …

Two sets of:
Knee Joint Circles x 5 reps each direction
Forward/Backward Leg Swings x 10 reps each direction
Lateral Leg Swings x 10 reps each direction
Air Squats x 10 reps

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 1-2 reps

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

B.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Clean & Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk

C.
35-54:
For time:
30/20 Calories of Assault Bike
30 Burpees to a 4″ Platform
30 Power Snatches (95/65 lbs)

55+:
For time:
30/20 Calories of Assault Bike
30 Burpees to a 2″ Platform
30 Power Snatches (65/45 lbs)

This should be fast! Push the bike and burpees then hang on to that light barbell. Can you go unbroken? A good goal would be to get to the barbell before the 3 minute mark.

Optional Assault Bike Session
A.
Spend 5-8 minutes practicing Double Kettlebell Snatch

35-54: 50/35 lbs
55+: 35/20 lbs

B.
Six sets of:
30 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes after the sixth interval…then repeat for a total of three sets.