May 21, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes mashing the calves with a kettlebell handle.

Two sets of:
Hawaiian Squats x 5-7 reps per side
Wrist Stretch x 30 seconds

Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk

(Right)
30 seconds of Donkey Kicks
30 seconds of Mountain Climbers

A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean x 1 rep

*Set 1 = @ 65% of 1-RM Clean
*Set 2 = @ 70% of 1-RM Clean
*Set 3 = @ 75% of 1-RM Clean
*Set 4 = @ 80% of 1-RM Clean
*Sets 5-6 = @ 83% of 1-RM Clean

(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:
Tall Jerks x 2 reps

immediately followed by . . .

Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk from behind the neck x 1 rep @ 70-75%*

*Ideally do this from blocks and focus on perfect mechanics and speed.

C.
Twenty sets of:
30 seconds Assault Bike @ 80-85% perceived exertion
30 seconds Rest

*Please note total Calories

D.
Three sets of:
Reverse Hyper x 8-10 reps
Rest 45 seconds
GHD Hip Extensions x 20 reps @ 1011
Rest 45 seconds

Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
Two sets of:
100-Foot Suitcase Carry (Left)
35-54:
6-10 Tempo Strict Ring Dips @ 4011
55+:
6-10 Stationary Dips @ 3011
100-Foot Suitcase Carry (Right)
Rest as needed

Rest until recovered, and then …

Complete as mamy rounds and reps as possible in 5 minutes of:
5 Kettlebell Front Racked Kettlebell Squats
50-Foot Front Racked Carry
50-Foot Farmers Carry

35-39: 32/24 kg
40-49: 24/20 kg
50-59: 20/16 kg
60+: 16/12 kg