May 14, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out the lats

Hip Opener

x 90 seconds per side

T-Spine Hold on Foam Roller x 60 seconds

Barbell Warm-Up

(use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk

A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean x 2 reps

*Set 1 = @ 65% of 1-RM Clean
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed.)

B.
Take 5 minutes to draw out footwork for your jerk and then complete 10 jump and lands

Every minute, on the minute, for 5 minutes, complete:
Jerk Balance x 2 reps

If you are unfamiliar with the Jerk Balance then please read this article.

immediately followed by . . .

Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk from behind the neck x 2 rep @ 65-70%

*Ideally do this from blocks and focus on perfect mechanics and speed. The benefit from working behind the neck is that you don’t need to worry about getting your head out of the way as the bar is already in a position to be driven straight overhead. When setting up, pull the elbows under the bar so as you dip and drive, you push up on the bar versus pushing the bar forward if the elbows are behind.

C.
All Age Divisions
10 Minute Max Calorie Assault Bike

*Please note total calories and average RPM for the 10 minute piece

D.
Three sets of:
Single Leg Press x 10 reps per leg*
Rest 45 seconds
Supine Plank Hold x 60 seconds
Rest 45 seconds

*If you are unable to do this exercise, then perform the following:
Single Leg Hip Bridges x 10 reps per leg

Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)

As many rounds and reps as possible in 20 minutes:
Sled Push x 50′
400 Meter Run
10 Sandbag Cleans

35-49: 100/80 lbs
50-59: 80/60 lbs
60+: 60/40 lbs

Load the sled with a medium amount of weight, something that will allow you to continue moving on the sled push but will be challenging.