February 2, 2024 – Masters Program

Mobility, Activation & Warm-Up
Two sets of:
Distracted Ankle Mobility Drill x 8-10 pulses per side
Banded Perfect Stretch x 30 seconds per side

Banded Monster Walks x 20 steps fwd / 20 steps backward
Banded Lateral Walks x 20 steps right / 20 steps left
Banded Squats x 10 reps @ 3111 (should take 60 seconds to complete)

and finish with …

Three sets of:
Assault/Echo/BikeErg x 60 seconds (45 seconds easy, 15 seconds sprint)
3 Position Clean + Jerk (empty barbell)

A.
Every 2 minutes, for 16 minutes (8 sets):
Slow Pull Clean + Jerk (no pause)

Set 1 = 2 reps @ 65% of 1-RM Clean & Jerk
Set 2 = 2 reps @ 70% of 1-RM Clean & Jerk
Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk
Sets 5-6 = 1 rep @ 80% of 1-RM Clean & Jerk
Sets 7-8 = 1 rep @ 83-85% of 1-RM Clean & Jerk

B.
Four sets of:
3 Clean Pulls @ 95-105% of 1-RM Clean
Rest 90 seconds between sets

C.
35-49:
Every minute, on the minute, for 10 minutes:
8 Chest to Bar Pull-Ups

50-54:
Every minute, on the minute, for 10 minutes:
7 Chest to Bar Pull-Ups

55-59:
Every minute, on the minute, for 10 minutes:
6 Chest to Bar Pull-Ups

60+:
Every minute, on the minute, for 10 minutes:
5 Chest to Bar Pull-Ups

*Max Double-Unders every set following the chest-to-bar pull-ups.*

Scaling options for Chest-to-Bar Pull-Ups:
Chin-over-the-Bar Pull-Ups
Band Assisted Chest-to-Bar Pull-Ups
Jumping Chest-to-Bar Pull-Ups

D.
Three sets of:
15 Weighted GHD Back Extensions
Rest 90 seconds between sets

Followed by…

One set of:
Max Effort Banded Hamstring Curls
*Goal is 100+ reps.

Cooldown
Spend 5 minutes bringing your breathing back down to normal on a BikeErg. Then spend 3-4 minutes easing into Warrior 1 Pose and controlling your inhale / exhale.

General Training Notes
Clean & Jerk Focus: Similar focus as last week but we’ve bumped up the % since you don’t have to pause in your jerk receiving position! This doesn’t mean you can rush out of the jerk (still let it settle and recover with the front foot first) but you don’t have to intentionally hold for a specific amount of time. All our overhead work should be helping you feel like once you make the clean, the jerk is a gimme. 😉 You’ll finish with some heavy clean pulls to give you confidence in pulling that weight off the floor!
EMOM: This is an opportunity for you to work on your pull-up technique without needing to worry about other things. You’ll get some solid volume in with this emom. If you feel confident with your pull-up capacity then you can add this twist to the workout:

Max double-unders in remaining time following the pull-ups. You will need to gauge when to stop / start based on recovery to make sure you get your assigned pull-ups done in the minute. Score is total double-unders.

If you are working on getting better butterfly chest-to-bars then check out this article I wrote.

Posterior Chain Finisher: I hope you haven’t been skipping these! It is this type of accessory work, when done regularly, that will help you make strength gains over the course of a cycle!