September 9, 2020 – Masters Program

Mobility & Activation
Distracted Ankle Mobility x 60 seconds per side
Hawaiian Squats x 30 seconds per side

followed by …

Upper Body Warm-Up Prep (8-10 reps per position)

Warm-Up Flow
Not for time but for breathing efficiency and movement quality:
500 meter row

Followed by. . .

Two rounds of:
50 Double Unders or Single-Unders
20 Alternating Dumbbell Snatches (50/35lb.)

Followed by. . .

500 Meter Row

Breathe exclusively through your nose throughout this entire portion. 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

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 1 rep @ 80-85% with a 3 second pause in the receiving position

This is the last week of behind the neck jerks!

C.
35-49:
For time:
75/60 Calorie Row
60 Burpees Over the Erg
45 Chest-to-Bar Pull-Ups
30 Kettlebell Deadlifts (32/24kg)*
15 Ring Muscle-Ups

*20 minute time cap

*Kettlebell Deadlift: Have the KB’s set up on the outside of legs

50-54:

For time:
65/50 Calorie Row
50 Burpees Over the Erg
35 Chest-to-Bar Pull-Ups
20 Kettlebell Deadlifts (32/24kg)*
10 Ring Muscle-Ups

*20 minute time cap

*Kettlebell Deadlift: Have the KB’s set up on the outside of legs

60+:
For time:
65/50 Calorie Row
50 Burpees Over the Erg
35 Chin-Over-the-Bar Pull-Ups
20 Kettlebell Deadlifts (24/16 kg)*
5/3 Ring Muscle-Ups or 10 Ring-Dips or 10 Stationary-Dips

*20 minute time cap

*Kettlebell Deadlift: Have the KB’s set up on the outside of legs

Please compare to July 11, 2020

D.
Three sets of:
Single-Leg Hamstring Curls x 8 reps per leg
Rest 60 seconds
Single-Arm DB Rows x 6-8 reps per arm @ 1112
Rest 60 seconds

Additional Optional Bar Muscle-Up Skill Session
Three sets of:
Jump to Bar from Squat x 10 reps

followed by . . .

Three sets of:
Bar Muscle Up Foot Tap Drill x 5-6 reps

followed by . . .

Every minute, on the minute, for 10 minutes:
Bar Muscle Up x 1-3 reps*

*If you don’t have BMU then complete Jumping Bar Muscle-Up x 1-3 reps