November 29, 2019 – Masters Program

Mobility, Activation and Warm-Up
One set of:
Band Assisted Hamstring Pulse x 15 pulses per side
Banded Lat Stretch x 60 seconds per side

Jared Enderton’s Barbell Warm-Up (pick and choose from the movements Jared performs based on what areas you need to focus on to get warm)

Clean & Jerk Progressions
Every 2 minutes, for 18 minutes (9 sets):
Hang Clean + Jerk x 1 rep

*Sets 1-3 @ 75% of 1-RM Clean & Jerk
*Sets 4-6 @ 80% of 1-RM Clean & Jerk
*Sets 7-9 @ 85% of 1-RM Clean & Jerk

Aerobic Flush
All Age Divisions
Ten sets of:
20 Calorie Row
10 Calorie Assault Bike

and finish with …

1 Mile Run

Pressing Accessory Work
Three sets of:
Landmine Press x 8-10 per per arm
Rest 15 seconds
30 Second Med Ball Throws x Max Reps (right side)
30 Second Med Ball Thows x Max Reps (left side)
Rest 90 seconds

Posterior Chain Accessory Work
Three sets of:
Banded Lat Pull Downs x 6-8 reps
Rest 60 seconds
Single Leg KB Romanian Deadlifts x 8-10 reps @ 31X1
Rest 60 seconds

Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.

Optional Gymnastics Strength Session
35-44:
Complete as many reps as possible in 5 minutes of:
Strict Handstand Push Ups to 6″/4″ Deficit

45-49:

Complete as many reps as possible in 5 minutes of:
Strict Handstand Push Ups to 4″/2″ Deficit

50-54:
Complete as many reps as possible in 5 minutes of:
Strict Handstand Push Ups to no Deficit

55+:
Complete as many reps as possible in 5 minutes of:
Strict Handstand Push Ups to 3″ riser

If you don’t have Strict Handstand Push-Ups, then try incorporating one of these following progressions:
Downward Dog Handstand Push-Ups
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Rest as needed, and then …

35-44:
Every minute, on the minute, for 5 minutes:
5 Strict Handstand Push Ups
1 Legless Rope Climb (15′)

45-49:
Every minute, on the minute, for 5 minutes:
3 Strict Handstand Push Ups
1 Legless Rope Climb (15′)

50-54:
Every minute, on the minute, for 5 minutes:
3 Strict Handstand Push Ups
1Rope Climb (15′)

55+:
Every minute, on the minute, for 5 minutes:
5 Strict Handstand Push Ups to 5″ riser
1 Rope Climb (15′)