September 6, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5-10 minutes rolling out.

Accumulate 2 minutes at the bottom of your squat to warm up your hips and ankles.

and then …

Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side

and then …

Upper Body Warm-Up Series

x 10 reps in each plane

and finish with …

Barbell Warm-Up (use an empty barbell and focus on positioning)
Two sets of:
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
3 Hang Clean
3 Push-Press
3 Clean & Jerks

WZA Movement Prep
Take 10 minutes to build to your opening weight of your Clean & Jerk for Event 6. This weight should be a weight that is heavy but that you are 90% confident in hitting even when fatigued.

and then, at game pace, perform:
6 Barbell Thrusters
6 Calorie Row
6 Burpees over the Erg

WZA Qualifier Workout Event Five & Six

On a 15:00 minute clock, complete:
21-15-9
Barbell Thrusters (95/65 lbs)
Calorie Row
Burpee Over the Erg

*If not completed within 12:00, continue to workout 6

With remaining time of 15:00 …

Establish a 1-RM Clean & Jerk

Alternate/Scaled
On a 15:00 minute clock, complete:
21-15-9
Barbell Thrusters (65/45 lbs)
Calorie Row
Burpee Over the Erg

*If not completed within 12:00, continue to workout 6

With remaining time of 15:00 …

Establish a 1-RM Clean & Jerk

For rules and movement standards, please read here.

Back Squat Progressions
Rest until fully recovered, and then …

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 80%

Max reps sets terminate with any excessive pausing at the top of the
lift. The athlete should take no more than 2 seconds at the top of the
lift to breathe, brace and start their descent for the next rep.

Optional Row Session
Five sets for times of:
Row 50 Calories
Rest 2 minutes

Note times for each set. Aim for consistency across the five sets. You should not have a disparity of more than 5 seconds between your fastest and slowest sets.