Activation & Warm-Up
500 Meter Row (easy)
Front Rack Stretch
and then …
Complete on one side then follow with the other side:
Banded Fire Hydrants x 10 reps + 10 second Iso Hold
Banded Clam Shells x 10 reps + 10 second Iso Hold
Bird Dog Y’s to W’s x 5 reps per side
and finish with …
30 Seconds Single-Unders
10 Empty Barbell Front Squats
30 Seconds Cross-Over Practice
5 Hang Power Cleans
30 Seconds Double-Under Practice
5 Hang Squat Cleans + Jerk
A.
Five sets of:
74-77% Tempo Front Squats x 2 reps @ 3211 + 3 Front Squat
Rest 2 minutes between sets
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Clean Lift-Off + Clean + Jerk @ 65-80%
Followed by…
Every 2 minutes, for 8 minutes (4 sets) of:
Clean + Jerk @ 80%+
C.
Four sets for times of:
250 Meter Row
10 Dumbbell Bench Press
250 Meter Row
15 Goblet Squats
Rest 3 minutes between sets
35-49: 70/50 lbs
50-59: 50/35 lbs
60+: 35/20 lbs
D.
Three sets of:
60 Second Slider Plank to Pike
Rest 60 seconds
General Training Notes
You all should be familiar with the tempo front squat progressions by now. We are really enjoying seeing great gains in our athletes using tempo as a way to build strength without such heavy loads each week. You’ve got a similar complex today as you did on Monday. The clean-lift off is meant to reinforce good positioning from the floor to mid-knee. Keep the back angle the same as you complete your lift-off, focusing on pulling the knees back. Please film and upload to the Masters Facebook group!
Then it is time to get your pump on! Row sprints + db bench press + goblet squats. I want you pushing HARD each set, knowing that you’ll get 3 minutes to recover. Sprint start on the row and push to keep a fast pace. Quickly transition off the rower and into the bench press. The first rep starts when the arms are locked out over the chest. If you are a strong bencher then feel free to ‘upgrade’ this workout by going a little heavier. If you did the quick release method on the erg then you’ll be able to slide your feet back into the foot straps on the erg and quickly go back into your sprint. You’ll finish with goblet squats. Please hold the KB at your chest, not in any other position. Your legs will be flushed from the row but KNOW that you can go unbroken and will get a good rest. Try to stay consistent across all four sets.