July 14, 2020 – Masters Program

Mobility & Activation

One set of:
Banded Tricep Stretch x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch

x 45 seconds per side

and then …

Shoulder Circuit

Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters

Warm-Up Flow
Three rounds for breathing efficiency and movement quality:
400 Meter Run or 20/15 Calorie Assault Bike
20 Russian Kettlebell Swings*
10 Box Jumps

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

*Weight is up to the athlete

Strict Press
Every 2 minutes, for 8 minutes, complete:
Strict Press
4 reps @ 70% of 1-RM
3 reps @ 80% of 1-RM
2 reps @ 85% of 1-RM
1 rep @ 90% of 1-RM

and then . . .

Every 90 seconds, for 7:30 minutes:
Strict Press
Sets 1-3: 3 reps @ 80% of 1-RM
Sets 4-5: 5 reps @ 70% of 1-RM

Clean & Jerk
Every 90 seconds, for 6 minutes, complete (4 sets):
Jerk Balance @ 50% with a 4 second hold in the receiving position

and then …

Every 3 minutes, for 18 minutes, complete (6 sets):
Clean Lift-Off + Clean + Jerk

*Sets 1-2 @ 75% of 1-RM
*Sets 3-4 @ 80% of 1-RM
*Sets 5-6 @ 85% of 1-RM

7 Minute AMRAP
35-49:
As many rounds and reps as possible in 7 minutes:
4 Bar Muscle-Ups
8 135/95 lbs Power Snatches
12 135/95 lbs Overhead Squats

50-54:
As many rounds and reps as possible in 7 minutes:
2 Bar Muscle-Ups
8 95/65 lbs Power Snatches
12 95/65 lbs Overhead Squats

55+:
As many rounds and reps as possible in 7 minutes:
4 Chest-to-Bar Pull-Ups
8 75/55 lbs Power Snatches
12 75/55 lbs Overhead Squats

Upper Body Accessory Work
Three sets of:
20 Banded Pull-Aparts
20 Banded Tricep Extensions
20 Banded Bicep Curls
Rest 2 minutes

Additional Optional Strongman Accessory Session

A.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

B.
Four sets of:
50′ Harnessed Bear Crawl
(load up as heavy as you can while being able to move without stopping)
Rest 60 seconds