March 13, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds

and then …

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)

*Please ensure the upper traps are not taking over during the drills above*

Two sets of:
Run 400 Meters
Forward/Backward Arm Swings x 10 reps in each direction
Waiters Carry x 25′ each arm
Goblet Squats x 10 reps (50/35 lbs; 55+: 35/20 lbs)

A.
Jerk Footwork Drills and Jerk Positioning

Start by marking your feet properly, as demonstrated by Coach Cody Burgener in this video

.

Perform 10 “Jump and Land” without a barbell using the foot work markings, then 5 with an empty barbell, and then…

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Work on getting your front foot through and into perfect position.

B.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 80-85% of 1-RM C&J

C.
35-54:
Every minute, on the minute, for 30 minutes (6 sets):
Minute 1 – 18/12 Calorie Assault Bike
Minute 2 – 10 Russian KB Swings (32/24 kg)
Minute 3 – 18/12 Calorie Ski Erg or Row
Minute 4 – 2-4 Ring Muscle-Ups
Minute 5 – Rest

*Please reduce the reps of the ring muscle-ups if needed. You may also substitute with the following progressions:
Jumping Muscle-Ups
Feet on Floor Muscle-Up
Feet on Box Muscle-Up
Calves on Box Muscle-Up

55+:

Every Minute, for 30 Minutes (6 sets) of:
Station 1 = 15/10 Calorie Assault Bike
Station 2 = 10 Russian KB Swings (24/16 kg)
Station 3 = 15/10 Calorie Ski Erg or Row
Station 4 = 4-5 Ring Dips*
Station 5 = Rest

*Check out this article on kipping ring-dips to improve your kipping efficiency 

D.
Two sets of:
50 Tuck Rocks
15 Dragon Flag negatives (modify with one bent knee or both knees bent if necessary)
30 Straight Body Crunches
Rest as needed