January 26, 2024 – Masters Program

Mobility, Activation & Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
30 Second Side Plank (each side)
10 Medball Deadlifts
10 Medball Cleans

Followed by…

Three sets of:
Landmine Pull & Press x 5 reps per side
*Keep this light and focus on power generated through the hips

A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk with a 2 second pause in catch

Set 1 = 2 reps @ 65% of 1-RM Clean & Jerk
Set 2 = 2 reps @ 70% of 1-RM Clean & Jerk
Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk
Sets 5-6 = 1 rep @ 80% of 1-RM Clean & Jerk

B.
Five sets of:
3 Front Squats @ 70%
Rest 90 seconds between sets

C.
35-54:
Complete as many rounds and reps as possible in 10 minutes of:
6 Power Cleans (135/95lbs)
6 Bar Muscle Ups
60 Double Unders

55-59:
Complete as many rounds and reps as possible in 10 minutes of:
6 Power Cleans (105/75lbs)
3 Bar Muscle Ups
60 Double Unders

60+:
Complete as many rounds and reps as possible in 10 minutes of:
6 Power Cleans (95/65lbs)
6 Chest-to-Bar Pull-Ups
40 Double Unders

Scaling options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted

D.
Two sets of:
50Banded Good Mornings
Rest 30-60 seconds between sets

Followed by …

Two sets of:
Seated Pike Single Leg Lifts x 15 reps per leg
Rest as needed

Cool Down
Spend 5 minutes bringing your breathing back down to normal on a BikeErg. Then spend 2-3 minutes easing into Downward-Facing Dog Pose and controlling your inhale / exhale.

General Training Notes
Clean & Jerk Focus: The clean is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Hold your jerk receiving position for 2 full seconds and adjust your feet if needed (you may want to chalk out your footwork so you visually can see where your feet should land).

Front Squat Focus: The focus is on SPEED out of the bottom. If you cannot stand up fast enough to potentially turn this into a thruster then the weight is too heavy.

Conditioning: Today’s workout is a classic CrossFit style triplet. We’ve got barbell, gymnastics, and cardio all mixed together. Workouts like this show up all the time in the open and now quarterfinals. This one is going to be about quick singles on the barbell, staying close to the bar (every step away wastes 2-3 seconds minimum) and telling yourself to just put your hands back on for another clean. For the bar muscle ups / pull-ups we want to see as big of sets as possible (unbroken if you can). If you have to break at any point then you should probably take another breath or two before starting them, or slow down a little more on the cleans if you struggle with your pulling gymnastics. The double unders are a great chance to rest in this workout. Everyone who hits them unbroken will be around 35-40 seconds or so on them so if you jump a little slower but keep the heart rate down that might be the ticket to success. If your achilles are feeling it from Tuesday’s session then please substitute the double-unders with 10/12 Calorie Echo Bike. Overall your goal here should be to hold one round every 2-2:30 minutes or so. Some will be a little faster and some will be a little slower, just don’t let those transitions start to take too long.