May 28, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Banded Perfect Stretch

x 60 seconds per side
Banded Lat Stretch x 60 seconds per side

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps each direction
Tuck Jumps x 10 reps
Rest as you walk back to the bike

and then …

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 10 minutes (5 sets):
Slow Pull Clean

x 1 rep

*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 83% of 1-RM Clean & Jerk
*Sets 5 = @ 86% of 1-RM Clean & Jerk

(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

immediately followed by . . .

Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk from behind the neck x 1 rep @ 75-80%*

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

C.
Twelve sets of:
Assault Bike x 60 seconds @ 75-80% perceived exertion
Rest 30 seconds

Please record your calories for all twelve sets.

D.
Three sets of:
Single Leg Press x 10 reps per leg*
Rest 45 seconds
Bat Wings x 5 reps @ 1515
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)

Three sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes

Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.

Rest until recovered, and then …

Eight sets of:
40 seconds Max Reps of Kettlebell Complex*
20 seconds rest

*Complex using two kettlebells:
Deadlift
Hang Clean (Power)
Front Squat
Hang Snatch

Perform with a weight you can continuously move for 40 seconds