June 28, 2024 – Masters Program

Mobility, Activation & Warm-Up
Three sets of:
5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold
10 Ring Rows
15 Dumbbell Bent Over Reverse Flyes
45-60 Second Push Up Plank Hold

Followed by…

Barbell Warm-Up
Clean Grip RDL x 5 reps
Clean Pull x 5 reps
Muscle Clean x 5 reps
Front Squat x 5 reps
Press x 5 reps
Power Clean + Jerk x 5 reps

A.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Jerk

Build to today’s heaviest set.

B.
Five sets of:
3 Push Press @ 80+%
Rest 2 minutes between sets

C.
35-49:
Two sets for times of:
25/20 Calorie Row
25 Strict Handstand Push-Ups
Rest 60 seconds
25/20 Calorie Echo/Assault Bike
25 GHD Sit-Ups
Rest 60 seconds
25/20 Calorie Row
25 Dumbbell Bench Press (50/35 lbs)
Rest 60 seconds
25/20 Calorie Echo/Assault Bike
25 Deadlifts (155/115 lbs)
Rest 3 minutes between sets

50-54:
Two sets for times of:
25/20 Calorie Row
20 Strict Handstand Push-Ups
Rest 60 seconds
25/20 Calorie Echo/Assault Bike
25 GHD Sit-Ups
Rest 60 seconds
25/20 Calorie Row
25 Dumbbell Bench Press (50/35 lbs)
Rest 60 seconds
25/20 Calorie Echo/Assault Bike
25 Deadlifts (155/115 lbs)
Rest 3 minutes between sets

55-59:
Two sets for times of:
20/15 Calorie Row
25 Strict Handstand Push-Ups to 5″ riser
Rest 60 seconds
20/15 Calorie Echo/Assault Bike
25 GHD Sit-Ups
Rest 60 seconds
20/15 Calorie Row
25 Dumbbell Bench Press (35/20 lbs)
Rest 60 seconds
20/15 Calorie Echo/Assault Bike
25 Deadlifts (135/95 lbs)
Rest 3 minutes between sets

60+:
Two sets for times of:
20/15 Calorie Row
8 Wall Walks
Rest 60 seconds
20/15 Calorie Echo/Assault Bike
25 GHD Sit-Ups
Rest 60 seconds
20/15 Calorie Row
25 Dumbbell Bench Press (35/20 lbs)
Rest 60 seconds
20/15 Calorie Echo/Assault Bike
25 Deadlifts (135/95 lbs)
Rest 3 minutes between sets

Time Cap: 30:00

Cooldown
10 Minute easy bike followed by Hip Flexor Stratch of Choice (spend as much time as you’d like on this)

General Notes
Clean Complex
Have at it today! Build over the course of the 6 sets to what feels heavy today. That doesn’t mean it needs to be a new PR but can just be what feels heavy for the day.

Push Press
Please assess how your shoulders feel toady. If they are a bit achy then I’d like you to reduce the % here and keep it closer to 65-70%. If you are feeling good then start your working sets at 80% and either stay there if that third rep is tough or build to a weight that the 3rd rep is challenging for you to complete.

Conditioning
Longer intervals today with built in rest (yes, count the built in rest to your overal time). View todays conditioning piece as an opportunity to get ‘touches’ on a variety of things. The monostructural piece can be done at a moderate pace so that you can immediately get off the rower/bike, etc and go right into the movement. Good moving mechanics paired with high intensity will yield great results; especially knowing you can push with assigned rest following every couplet. Test out some different moving mechanics and adjust reps/loads as needed. We don’t want this taking you longer then 30 minutes so adjust if needed after you complete the first set.

Strict Handstand Push-Up Scaling Options
Dumbbell L-Seated Press
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Dive Bomber Push-Ups x Double the reps

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
15:00-20:00 – Clean Complex Prep
20:00-32:00 – Clean Complex Sets
32:00-37:00 – Push Press Prep
37:00-50:00 – Push Press Sets
50:00-55:00 – Conditioning Prep
55:00-85:00 – Conditioning
85:00-95:00 – Cooldown