January 19, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

and then …

Two sets of:
Bear Crawl with Wrist Stretch x 15′
Leg Reach x 10 total reps

and then …

Jumping Warm-Up

A.
Every 2 minutes, for 8 minutes (4 sets):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 4 sets.

(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

and then …

Every 2 minutes, for 8 minutes (4 sets):
Overhead Squats x 2 reps

B.
Take 5-7 minutes to work on double-unders. Please do not accumulate more then 50 double-unders while practicing. Please choose one or two of the following drills to help practice your double-unders:

Advanced Drills to Help Your Double-Unders
Become a Ninja at Double-Unders
Double-Unders: Lets Start With The Rope
Modifying Double-Unders For Your Workout

C.
17.5 Repeat
Ten rounds for time of:
9 Thrusters
35 Double-Unders

35-54: 95/65 lbs
55+: 65/45 lbs

Time Cap: 40 minutes

Note:

Make sure your calves are VERY WARM before starting this workout. Practicing your Double Unders before this workout will help but please make sure to do the jumping warm-up at some point before tackling this workout. Make sure you check to see what your time was in 2017 and what your splits were (if you still have those notes). This workout is about pace so be measured as you go from your thrusters to double-unders and double-unders to thrusters.

OR

30-40 Minute Tempo Run

If your body needs a little extra TLC then please skip 17.5 repeat and go for a run or hit up your local pool and swim some laps.

D.
Spend time stretching out your calves/hamstrings with this stretch