March 20, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
Nick’s Hip Opener x 60-90 seconds per side
Wrist Stretch

x 8-10 pulses
Tricep Stretch x 30 seconds per side

and then …

Three sets of:
Run 200 Meters/Assault Bike x 10 calories
Barbell Front Squats x 10 reps
Hollow Rocks x 15 reps

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 @ 85-90% of 1-RM C&J

C.
35-54:
Every two minutes, for 32 Minutes (4 sets) of:
Station 1 = 400 meter Run
Station 2 = 15 Burpee Box Jump Overs (24/20″)
Station 3 = 25/20 Calorie Row
Station 4 = 30-50 Double Unders + 10 Overhead Squats (115/75 lbs)

55+:
Every two minutes, for 32 Minutes (4 sets) of:
Station 1 = 400 meter Run
Station 2 = 12 Burpee Box Jump Overs (24/20″)
Station 3 = 25/20 Calorie Row
Station 4 = 20-40 Double Unders + 10 Overhead Squats (85/55 lbs)

Note:

Please adjust the volume based on how you feel and/or if you think you won’t be able to maintain your pace throughout the 32 minutes.

D.
One set of:
100 Hollow Body Bounces
Rest 30 seconds
30 Straight Body Ceiling-reaching Crunches @ 1010
Rest 30 seconds
30 Tuck Rock to Tuck Sit 
Rest 30 seconds
30 Limbo Twists (each side, 60 total) @ 2110