January 8, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Hold this position

for 2 minutes per side

and then …

Three sets of:
Standing Med Ball Throws

x 10 reps per side
Wall Ball Squats x 10 reps
V-Ups x 10 reps

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps @ 32X1

Build over the course of the 6 sets but make sure you maintain the tempo

B.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Jerk x 1 rep

*Sets 1-3 @ 70% of 1-RM Clean & Jerk
*Sets 4-6 @ 75% of 1-RM Clean & Jerk
*Sets 7-8 @ 80% of 1-RM Clean & Jerk

C.
Four sets for max reps of:
30 seconds of Power Cleans*
Rest 30 seconds

*Set 1 @ 40-45% of 1-RM Clean
*Set 2 @ 50-55% of 1-RM Clean
*Set 3 @ 55-60% of 1-RM Clean
*Set 4 @ 60-65% of 1-RM Clean

Note the weight used and the reps achieved. Practice your cycling not using a hook grip with the lighter weights, using a hook grip with the heavier weights, not having a touch point on the way down on those light weights and then having a touch point with the heavier weights.

D.
Every 2 minutes, for 12 minutes, complete:
Station 1 – Bottoms Up Kettlebell Carry x 25 meters each arm
Station 2 – Single Arm DB Strict Press x 15 reps per arm

Optional Assault Bike Session

Every 3 minutes, for 24 minutes (8 sets):
45 seconds of Assault Bike

Hit these hard! Note calories achieved in each 45 second set.