Mobility, Activation & Warm-Up
Perform 60-90 seconds on each side of the following mobility pieces:
–Tricep Stretch
–T-Spine Pulse on Bench, Rack or Table
–Banded Perfect Stretch
Followed by…
Two sets of:
60 Second Echo/Assault Bike
50 Foot Lateral Monster Walk (left and right)
A.
Six sets of:
2 Front Squats @ 78-80%
Rest 60-90 seconds between sets
B.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4 & 5: 7 reps @ 65-70%
Rest 2 minutes between sets
C.
“2024 Semi-Finals Individual Event 1 … Masters Version”
Five rounds for time of:
800 Meter Run
10 Clean and Jerks
35-44: 185/125 lbs
45-49: 155/105 lbs
50-54: 135/95 lbs
55-59: 115/75 lbs
60+: 95/65 lbs
Time Cap: 30:00
Cooldown
Two sets of:
Easy Jog x 60 seconds
Calf Stretch x 60 seconds
General Training Notes
Squats & Deadlift
Get after your squats today! Have the goal of being quick out of the hole. Then you will build to a heavy-ish deadlift in the next portion so you may need to take 5 minutes to build to your opening set. You’ll be doing back off sets in set 4 & 5 so these should be touch and go.
Conditioning
You all will get a taste of the first semi-finals event for the individuals! This is a lot of running so you’ll want to pace appropriate to your running ability. Hit the first 600 meters at a medium to hard pace and then back off on the last 200 meters so you can come in and hit your clean & jerks. Most of you will be doing fast singles here to try to keep the heart rate in check. This is all about getting uncomfortable in the run. Your rate of perceived exertion will definitely increase as you go but try to maintain your pace. If you have a watch to help you keep track of your pace then I highly recommend it for a workout like this. If the weight is too heavy for you then please adjust to about 60% of your 1-RM.
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Front Squat Set-Up
20:00-35:00 – Front Squat Sets
35:00-40:00 – Deadlift Set Up
40:00-55:00 – Deadlift Sets
55:00-60:00 – Conditioning Set-Up
60:00-90:00 – Conditioning
90:00-95:00 – Cooldown