June 15, 2021 – Masters Program

Mobility, Activation & Warm-Up
60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch

and then …

Two sets of:
10 Calorie Assault Bike
Duck Walk x 25′
5 Deep Squat Progressions

A.
Build to today’s heavy complex of…
1 Pause Front Squat + 2 Front Squats

For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo.

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean Lift-Off + 1 Clean & Jerk

For the clean lift-off, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.

Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+

C.
“Grettel”
35-54:
Ten Rounds For Time:
3 Clean and Jerks (135/95 lbs)
3 Bar Facing Burpees

55+:
Ten Rounds For Time:
3 Clean and Jerks (95/65 lbs)
3 Bar Facing Burpees

Time Cap: 5:00

D.
Three sets of:
GHD Hip Extensions x 10-12 reps @ 2111
Rest 45 seconds
DB Powell Raises x 6-8 reps per arm @ 3011
Rest 45 seconds

Athlete Notes:

The conditioning is fast and furious today! If you want some motivation prior to Grettel then rewatch Event 3 of the Mid Atlantic Qualifier. Stay unbroken on your clean and jerks and stay low as you complete your bar facing burpees. Follow the barbell down after your 3rd rep so you can settle it on the floor and go right into your burpees – I don’t want to see people chasing their barbell all over the garage gym floor! This is a gut check workout and one that has you starting at 90% effort. Trust your training and lay it all out on the table with this one!

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Aerobic/Gymnastics Accessory Option
Eight sets of:
20/16 Calorie Ski-Erg
5 Kipping Handstand Push-Ups (add a deficit if you’d like or riser if needed)
3 Bar Muscle-Ups (55+: 3 Chest-to-Bar Pull-Ups)
Rest 60 seconds

Scaling Options for Bar Muscle-Ups (choose one of the following):

Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups