February 19, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Banded Perfect Stretch x 45 seconds per side
Banded Lat Stretch

x 45 seconds per side

and then …

Deep Squat Progressions x 5 reps
Bird Dogs x 10 reps
Thoracic Rotation x 5 reps per side

and then …

Two-Three sets of:
Assault Bike x 8 calories
Alternating Reverse Lunges x 8 reps
Alternating Lateral Lunges x 8 reps
Jumping Air Squats x 4 reps

A.
In 15-18 minutes, establish a 1-RM Front Squat

Suggested loading:
Set 1 – 2 reps @ 75%
Set 2 – 1 rep @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 1 rep @ 94%
Set 6 – 1 rep @ 98%
Set 7 – 1 rep @ 101%

B.
Every 2 minutes, for 12 minutes, complete:
High Hang Clean + Hang Clean + Jerk

Start with 65% and work up in weight based on mechanics.

C.
For time:
40 Calorie Assault Bike
30 Toes-to-Bar
20 Ground to Overhead

35-49: 155/115 lbs
50-54: 135/95 lbs
55+: 115/75 lbs

Decide how you are going to break up the Toes-to-Bar and be okay if your plan has to change mid workout. I’d like to see you stay under the bar when you break and not walk away. Keep a piece of chalk on a j-peg so you can easily grab the chalk at eye level instead of bending over to a bucket to get it.
You all have had some great practice cyling the barbell so use the knowledge you’ve gained with cycling in this workout. Are you able to cycle this weight in bigger chunks. Do you need to break this up into fast singles or doubles? If so, stay over the bar as you follow it down so you can get your hands right back onto the bar.

Optional Assault Bike + Gymnastics Skill Session
35-54:
Six rounds, not for time, of:
Assault Bike x 15 calories
Rope Climb x 1-2 ascents
Assault Bike x 15 calories
Handstand Push-Ups x 5-10 reps

55+:
Six rounds, not for time, of:
Assault Bike x 12 calories
Rope Climb x 1-2 ascents
Assault Bike x 12 calories
Handstand Push-Ups x 4-8 reps or Push-Press x 10 reps (95/65 lbs)

This session is just for movement practice. Keep the intensity low and focus on movement efficiency.