January 17, 2023 – Masters Program

Mobility + Prehab
Spend 5-10 minutes rolling out any hot spots

followed by …

One-Two sets of:
Furniture Slider Hamstring Curls x 10 reps (you can use a foam roller if you don’t have furniture sliders)
Weighted Frog Pumps x 10 reps
Face Down GHD Hold x 60 seconds

Warm-Up
Every 5 minutes, for 15 minutes (3 sets):
200 Meter Run or Row
5 Tight Kip Swings on Bar
Swinging Knees to Bar x 3-5 reps
Barbell Complex x 1

Barbell Complex (empty barbell)
1 Clean Grip Romanian Deadlifts
1 Clean Pulls
1 Hang Power Cleans + Push Press
1 Power Cleans + Push/Split Jerk

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.
Bar Muscle Up + Handstand Skill Work

One set of:
10 Donkey Kicks

followed by …

Spend 3 minutes accumulating as many reps of handstand marching as possible (you may also use a box for assistance)

followed by …

Two sets of:
Air Chair Swing Drill x 3 reps

and then …

Five rounds for completion:
2 Bar Muscle-Ups or 3 Chest-to-Bar Pull-Ups
30 seconds Handstand Walk Max Distance OR Wall Walks x Max Reps

B.
Every 2 minutes, for 10 minutes (5 sets) of:
*Pause Power Clean + Power Clean @ 60% of 1-RM Power Clean

*Pause at the knee for 2 seconds

C.
Every minute, for 3 minutes:
Power Clean and Jerk x 5 reps @ 50% of 1-RM Clean and Jerk

Every minute, for 3 minutes:
Power Clean and Jerk x 4 reps @ 60% of 1-RM Clean and Jerk

Every minute, for 3 minutes:
Power Clean and Jerk x 3 reps @ 70% of 1-RM Clean and Jerk

When the clock reaches 12:00, perform the following…

Every 2 minutes, for 4 minutes (2 sets) of:
10 Clean and Jerks @ 40% of 1-RM Clean and Jerk

D.
Complete as many rounds and reps as possible in 7 minutes of:
150 Foot Shuttle Run
15 Shoulder to Overhead
150 Foot Shuttle Run
15 Toes to Bar

35-54: 95/65 lbs
55+: 65/45 lbs

Substitutions for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
Knees-to-Chest
Supine Leg Raises
V-Ups

Athlete Notes:
Light weight shoulder to overhead makes an appearance today! Perfect the movement today! Here are two things I want you to think about during the 15 reps:
1 – Your breathing cadence. Make sure you aren’t holding your breathe as you cycle these reps but, instead, have a good inhale/exhale each rep
2 – Finishing the rep. Whether you push press or push jerk these reps, make sure you finish the rep with arms locked out overhead and knees/hips locked out
Today would be a good day to film yourself so you can make sure all your reps count. Your goal is to keep your shoulder to overhead unbroken. Smooth and steady on the shuttle runs and then break the toes to bar as needed (or go unbroken if you are strong with them). Have a piece of chalk positioned on the j-peg of the rig so you can quickly chalk up before jumping up to the bar.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Bike Option
Ten sets of:
Assault Bike
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds

After the 10th set, Rest 2 minutes, then…

Ten sets of:
Assault Bike
30 Seconds @ 105% of 20 Minute Test
Rest 30 seconds

**If you did not do the 20 minute test then pace for the 40 seconds should be 7/10 effort and 30 seconds should be 8/10 effort