January 24, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend a few minutes rolling out the hamstrings and the pecs

One set of:
Floor Slides x 10 reps
Y’s, T’s, W’s x 10 reps each
Hawaiian Squat x 5 reps each side

Warm-Up
10 Calorie Row
Waiters Carry x 100′ (switch arms at the 50′ mark)
KB Goblet Squat x 10 reps
KB Deadlift x 15 reps

A.
Three sets of:
Press in Split – Behind the Neck x 2 reps (try to increase weight by 3-5% from last week)
Rest as needed

and then …

Every 90 seconds, for 15 minutes (10 sets of):
3 Power or Split Jerks @ 70%

B.
Three sets of:
Dumbbell Farmers Carry Split Squats x 10 reps per leg (try to increase load from last week)
Rest 2 minutes

C.
“Karen”
For time:
150 Wall Ball Shots

35-54: 20/14lbs to 10/9′
55+: 20/10 lbs to 9′

D.
Three sets of:
Banded Side Plank Rows x 10 reps per side
Rest 45 seconds
Barbell Bicep Curls x 10-12 reps
Rest 45 seconds
Barbell Skull Crushers x 10-12 reps
Rest 45 seconds

You can load the barbell but the goal is to stay unbroken.

Cooldown
5-10 minutes of Reverse Sled Drag @ light weight

General Training Notes
Jerk Focus: Try to increase the weight from last week for your press in split drill. Make sure feet are in a solid position and your weight is distributed almost evenly between the front and back leg. This will help you be consistent with your working sets.

Split Squat Focus: Make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact.

Karen: A benchmark workout today! Can anyone go unbroken? I remember Games in 2011 or 2012 when the teams had an event where one team member on each team did a benchmark workout. I did Isabel (naturally … I loved snatching and barbell cycling) and at the end of the event was Karen. I was done with my portion so I was cheering on my teammate but also couldn’t help but watch Tommy Hackenbruck out of the corner of my eye do the workout UNBROKEN! I couldn’t believe it (their team went on to edge us out of a podium finish … still stings to this day lol)! So Karen can be done unbroken. Now, if you aren’t going to be channeling that Tommy H strength today then break this up as you see fit. You want to avoid going out too hot if you know you will not be able to sustain big sets without big breaks. Let your body dictate to you your breaks today. When you start slowing down, drop the ball, take a good breathe and then quickly pick it back up. Mentally stay in this and no rep yourself if the wall ball doesn’t hit the target or you aren’t going low enough. Ideally you have someone there who can be your ‘judge’ if you plan on submitting video for the AGOQ. You can benefit a ton from training if you have someone there observing the quality of your movement pattern.