June 30, 2020 -Masters Program

Mobility & Activation
Chest-Opener x 6-8 reps @ 3011

Followed by …

CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory

x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

Warm-Up Flow
Two sets of:
40/30 Calorie Assault Bike
Thrusters x 25 reps (empty barbell)
Toes-to-Bar x 10 reps

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.

Strict Press Progressions
Every 2 minutes, for 8 minutes, complete:
Strict Press
4 reps @ 60% of 1-RM
3 reps @ 70% of 1-RM
2 reps @ 75% of 1-RM
1 rep @ 80% of 1-RM

and then . . .

Every 90 seconds, for 7:30 minutes:
Strict Press
Sets 1-3: 3 reps @ 75% of 1-RM
Sets 4-5: 5 reps @ 65% of 1-RM

Clean & Jerk Progressions
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean + Jerk @ 50%
*Hold the receiving position of the jerk for 4 seconds

and then …

Every 2 minutes, for 16 minutes, complete (8 sets):
Mid-Thigh Clean x 2 + Jerk
(Please use blocks for the mid-thigh position)

*Sets 1-2 reps @ 65%
*Sets 3-4 reps @ 70%
*Sets 5-6 reps @ 75%
*Sets 7-8 reps @ 80%

Just One Round
35-54:
For time:
40 Calorie Row
30 Chest-to-Bar Pull-Ups
20 Devils Presses (50/35 lbs)

55+:
For time:
40 Calorie Row
30 Chin-Over-the-Bar Pull-Ups
20 Devils Presses (35/20 lbs)

Time cap: 10 minutes

Upper Body Strength Finisher
Three sets of:
Dumbbell Tate Press x 8-10 reps
Rest as needed
Dumbbell Skull Crushers x 8-10 reps
Rest as needed
Reverse Snow Angels x 20 reps (slow and controlled)
Rest as needed

Additional/Optional Strongman Accessory Work
A.
Three sets of:
Split Stance Romanian Deadlift x 8-10 reps per side
Rest 60 seconds
Strict Pull-Ups x 6-8 reps
Rest 60 seconds

B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes