May 14, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes mashing the pecs.

Partner T-Spine Stretch on Pull-Up Bar

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters

and then …

Barbell Warm-Up
Clean-Grip Romanian Deadlift x 3 reps
Clean Pulls x 3 reps
Power Clean x 3 reps
Front Squat x 3 reps
Press x 3 reps
Full Clean & Jerk x 3 reps

A.
Every minute, on the minute, for 3 minutes (3 sets):
Drop to Split x 3 reps

Immediately followed by. . .

Every 2 minutes, for 6 minutes (3 sets):
Tall Jerks x 2 reps

B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Clean from 2″ below knee + Jerk x 1 rep

*Set 1-3 @ 70-75% of 1-RM Clean & Jerk
*Set 4-6 @ 75-80% of 1-RM Clean & Jerk

C.
Every 6 minutes, for 24 minutes, complete (4 sets):
Row 40 calories
Ring-Dips x 15 reps

50-54: Ring-Dips x 10 reps
55+:

Stationary Dips x 15 reps OR Ring-Dips x 8/5 reps

Notes:
Work on effeciently kipping the ring-dips. Check out these articles on how best to kip your ring-dips. 
As always, I am looking for consistency with your times so be smart with your ring-dips and avoid going to failure.

D.
Three sets of:
Weighted GHD Hip Extensions x 8-10 reps @ 2011
Rest 60 seconds
Safety Bar Good Mornings x 5 reps
Rest 60 seconds