February 18, 2020 – Masters Program

Mobility, Activation and Warm-Up
Spend 5-8 minutes rolling out your lats, pecs and around the scapula.

Band Distracted Lat Stretch x 30 seconds per side
Banded Perfect Stretch x 30 seconds per side

and then …

CrossOver Symmetry x 10 reps with each drill:
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory

CrossOver Symmetry 90/90 Drill

and finish with …

Kettlebell Complex x 2-3 sets:
Halos x 5 each direction
Press x 5 each side
Windmills x 5 each side
Bottoms Up Carry x 50 yards each side
Single-Arm Front Rack Alternating Reverse Lunges x 6 reps per side
Rest as needed

Gymnastics Skills & Drills
Every minute, on the minute, for 3 minutes:
Kipping Swings on Bar x 5 reps
Hollow Hold on Bar x 15 seconds

and then …

Every minute, on the minute, for 5 minutes:
Air Chair Swing x 2 reps

and then …

Every minute, on the minute, for 5 minutes:
Bar Muscle-Ups x 1-5 reps

If you don’t have Bar Muscle-Ups, then try one of the following progressions:
Jumping Bar Muscle-Ups
Banded Bar Muscle-Up Stomps

Chest-to-Bar Pull-Ups

Clean & Jerk Progressions
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk x 1 rep

*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 1 jerk)

2019 Age Group Qualifier Event 1
35-54:
Three rounds for time of:
15 Deadlifts (225/155 lb.)
35 Overhead Squats (75/55 lb.)
90 Double-Unders

55+:
Three rounds for time of:
15 Deadlifts (185/125 lb.)
35 Overhead Squats (65/45 lb.)
90 Double-Unders

Time cap: 15 minutes

You can read the full workout description here

Posterior Chain Accessory Work
Three sets of:
Strict Ring Pull-Ups x 6-8 reps
Rest 60 seconds
Ring Toes-to-Bar x 8-10 reps
Rest 60 seconds
Wall Slides x 5 reps (slow and controlled)
Rest 60 seconds

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.

Optional Additional Assault Bike Session
Every minute, on the minute, for 8 minutes:
15 Seconds of Assault Bike

Rest 3 minutes, and then repeat for another 8 minutes. Note total calories for both sets.