February 9, 2024 – Masters Program

Mobility, Activation & Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
30 Second Side Plank (each side)
10 Medball Deadlifts
10 Medball Cleans

Followed by…

Three sets of:
Landmine Pull & Press x 5 reps per side
*Keep this light and focus on power generated through the hips

A.
Three sets of:
Push Press in Split x 2 reps
Rest as needed

Followed by …

Every 90 seconds, for 9 minutes (6 sets)
Clean & Jerks x 1.1 @ 70-75%

At the 11 minute mark, continue with …

Every 2 minutes, for 8 minutes (4 sets):
Clean & Jerk @ 75+%

B.
Five sets of:
1.1 Clean Pulls @ 105% of 1-RM Clean
Rest 90 seconds between sets

C.
Five sets of:
3 Back Squats to a Box AT Parallel @ 70%
Rest 90 seconds between sets

D.
Three sets of:
6-8 Glute Ham Raises @ 4011
Rest 90-120 seconds between sets
*Band Assisted Glute Ham Raise
Rest 90 seconds

Cooldown
Spend 5 minutes bringing your breathing back down to normal on a BikeErg. Then spend 3-4 minutes easing into your favorite stretch while controlling your inhale / exhale.

General Training Notes
Strength Day! No conditioning today but feel free to add in one of the cardio options if you follow Masters+.
Clean & Jerk Focus: The push press in split is a skill transfer exercise that allows you to load this more than the press in split. Adding the leg drive with the push press gives you the chance to feel how the legs generate power to drive the barbell off your shoulder, like you want in a push/split jerk. You’ll roll into clean and jerks so take a few minutes to build to your 70%, then begin your working sets. The 1.1 means you’ll do a clean & jerk, drop the barbell to reset (the period represents a 10 second rest) and then complete another clean & jerk. After 6 sets you’ll go into single clean and jerks for 4 sets building to a heavy. You’ll finish with some heavy clean pulls to reinforce strong pulling mechanics.
Back Squat & Posterior Focus: Set up a box where your hips get to parallel (not above) and then focus is on standing up from the box as fast as you possibly can. You’ll finish with a glute ham blast with the GHR. If you can’t adhere to the tempo then use a band or a PVC pipe for assistance.