July 19, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 60-90 seconds in each of the following mobility pieces on each side…

–Couch Stretch
–Pigeon Stretch
–Deadbugs

Followed by…

Two sets of:
60 Second Wall Sit
10 Banded Clam Shells per side
10 Banded Fire Hydrants per side
10 Banded Squats
25 Single Unders

A.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat

*Start at 60-65% of your 1RM Clean and build to today’s heaviest set.

B.
Ten sets of:
Power or Split Jerk x 3 reps @ 65-70%
Rest 60 seconds between sets

C.
Four sets for times of:
200 Meter Run
10 Dumbbell Bench Press (70/50lbs)
60 Double Unders
15/10 Calorie Row or Ski
Rest 2 minutes between sets

35-49: 70/50 lbs
50-54: 50/35 lbs

55+:
Four sets for times of:
200 Meter Run
10 Dumbbell Bench Press
40 Double Unders
15/10 Calorie Row or Ski
Rest 2 minutes between sets

55-59: 50/35 lbs
60+: 35/20 lbs

Cooldown
10 Minute easy bike at the lowest resistance setting

General Training Notes
Clean Complex
Big complex today! Keep this unbroken so only build to something you can do unbroken. So you’ll be squatting three times in this complex (no power position). Film your heaviest set and post to the group!

Power / Split Jerk
Same amount of sets this week but a little additional rest. % is up a bit but we want you getting exposure and volume with your jerks. If you have blocks then use them so you can just drop the barbell and quickly reset. Find one cue that resonates with you and just focus on that for your sets. I see people getting bogged down focusing on too many things all at once so just focus on one cue.

Conditioning
Cardio pump sesh coming up today. Your goal should be to keep intervals to 4 minutes or less. The run should be at or faster than your mile pace. Knock out the dumbbell bench unbroken – choose your weight accordingly. The double unders should take about 35-45 seconds if you’re able to get through them without tripping. The last row or ski we’re looking for another 45 seconds or so. These are meant to be fast paced so hit it hard then take your 2 minutes rest.

Timeline:
0:00-15:00 – Warm-Up
15:00-35:00 – Clean Complex Sets
35:00-40:00 – Power or Split Jerk Prep
40:00-55:00 – Power or Split Jerk Sets
55:00-60:00 – Conditioning Prep
60:00-80:00 – Conditioning
80:00-90:00 – Cooldown