September 2, 2020 – Masters Program

Mobility & Activation
Spend 5-8 minutes spending focused time rolling out the lats, t-spine, pecs and traps.

Warm-Up Flow
Three rounds of:
300 Meter Row
10 Barbell Overhead Squats (20/15 kg)
10 Burpees Over the Erg

Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. Breathe exclusively through your nose throughout this entire portion including the 90 second rest. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Draw out jerk footwork

Jerk warm up with 45/33 lbs barbell

Three sets of:
Split Press x 5 reps
Rest 60 seconds

followed by . . .

Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds

followed by . . .

Three sets of:
Split Jerk x 3 reps @ 95/65 lbs
Rest 60 seconds

B.
Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 2 reps @ 75-80% with a 3 second pause in the receiving position

C.
“Chop It Down”

35-54:
For time:
50 Calorie Row
50 Single-Arm Dumbbell Push Presses (50/35 lbs)
50 Wall Ball Shots (20/14 to 10/9’ target)
50 Toes to Bar
50 Wall Ball Shots (20/14 to 10/9’ target)
50 Dumbbell Box Step-Overs (50/35 lbs)
50 Calorie Row

55+:
For time:
50 Calorie Row
50 Single-Arm Dumbbell Push Presses (35/20 lbs)
50 Wall Ball Shots (20/10 lbs to 9’ target)
50 Toes to Bar
50 Wall Ball Shots (20/10 lbs to 9’ target)
50 Dumbbell Box Step-Overs (35/20 lbs to 20” box)
50 Calorie Row

Time Cap: 25:00

Note: This is a workout from the Masters Fitness Collective however the weights have been adjusted. If you’d like to give this workout a go with the weights from the Masters Fitness Collective then for the 35-54 age group use 70/50 lbs dumbbell and 30/20 lbs wall ball thrown to a 10/9′ target. The 55+ age group use a 50/35 lbs dumbbell and 20/14 lbs wall ball thrown to a 10/9′ target.

D.
Weighted Banded March x 3 minutes

and then . . .

Three sets of:
Banded Hamstring Curls

x 15 reps
Rest 60 seconds

Additional Optional Gymnastic Skill Session
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps

followed by . . .

Two sets of:
Speed Swing x 8-10 reps

followed by . . .

Two sets of:
Peek-A-Boo Swings x 5-6 reps

followed by . . .

Fifteen sets of:
Muscle-Ups x 1 rep with perfect mechanics
15 Seconds Rest

If you don’t have ring muscle-ups, then please do one of the following:
Feet on Floor
Feet on Box
Calves on Box