July 5, 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 2 minutes, for 20 minutes (10 sets of):
Hang Power Clean 2″ Below the Knee

Sets 1-4: 2-3 reps @ 50-60%
Sets 5-8: 1-2 reps @ 60-70%
Sets 9-10: 1 rep @ 80-85%

**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.
B.
Every minute, on the minute, for 10 minutes:
Power or Split Jerk x 3 reps @ 65%

C.
35-49:
Every 3 minutes, for 15 minutes (5 sets of):
12 Toes to Bar
10 *Handstand Push-Ups*
8 GHD Sit-Ups
Max Distance Sandbag Bearhug OR Sandbag Cleans (150/100 lbs)

50-54:
Every 3 minutes, for 15 minutes (5 sets of):
12 Toes to Bar
10 *Handstand Push-Ups*
8 GHD Sit-Ups
Max Distance Sandbag Bearhug OR Sandbag Cleans (125/75 lbs)

55-59:
Every 3 minutes, for 15 minutes (5 sets of):
8 Toes to Bar
10 *Handstand Push-Ups*
8 GHD Sit-Ups
Max Distance Sandbag Bearhug OR Sandbag Cleans (100/50 lbs)

60+:
Every 3 minutes, for 15 minutes (5 sets of):
6 Toes to Bar
10 *Handstand Push-Ups*
6 Toes to Bar
Max Distance Sandbag Bearhug OR Sandbag Cleans (100/50 lbs)

*Handstand push ups can be any variation you choose today. Another option is 20 hand release push-ups (these are drastically underrated).
**Athlete choice on the sandbag whether you prefer to just carry (lower impact) or clean it (higher impact) today. Both are great choices.
**No rest between intervals.

Cooldown
10 Minute easy bike at the lowest resistance setting

General Notes
Clean Complex
For sets 1-4 keep them unbroken (do not drop the bar). You will progressively build over the course of 20 minutes but keep focused on mechanics over load. Really working on perfect positioning at lighter loads will help so much when we start adding more weight!

Push Press
Getting volume here! You can elect to do either power or split depending on what you feel more comfortable with. Just keep focused on (1) driving the head thru (2) staying vertical on the dip/drive and (3) fast feet.

Conditioning
Talk about a midline blast. Please adjust the reps according to your ability!! The goal on this workout is to use some strength movements to elevate our heart rates. Your goal is unbroken sets on whatever numbers you choose and quick transitions. You should hopefully end up with about 60 seconds at the end to carry the sandbag OR clean it, whichever you choose. Obviously that will change throughout the workout considering there isn’t any built in rest. But, the sandbag should be an opportunity to lower the heart rate at least a little bit if you’re breathing properly. As soon as that 3 minute mark hits you’re right back on the bar starting the next round!

*If you don’t have a heavy sandbag then use a heavy plate, kettelbell or wall ball*

GHD Standards:
35-59 Men: 40in (102cm)
35-59 Women: 37in (94cm)
60+ Men: 37in (94cm)
60+ Women: 31in (78cm)

Timeline:
0:00-15:00 – Warm-Up
20:00-40:00 – Clean Complex Sets
40:00-45:00 – Power or Split Jerk Prep
45:00-55:00 – Power or Split Jerk Sets
55:00-60:00 – Conditioning Prep
60:00-75:00 – Conditioning
75:00-85:00 – Cooldown