November 26, 2014 – Masters Program

Workout of the Day

A.
Every 2 minutes, for 12 minutes, complete:
Clean x 1.1 + Jerk @ 75-80% of 1-RM

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

D.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups or 2 Ring Pull-Ups to Sternum
3 Dumbbell Thrusters (55/35, 45/30, 35/25 lbs)
4 Burpee Box Jumps (24″/20″, 20″/14″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups or Pull-Ups
7 Kettlebell Swings (32/24 kg, 24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35, 45/30, 35/25 lbs)
11 Ring Dips or Stationary Dips
12 Man-Makers (55/35, 45/30, 35/25 lbs)

TIME CAP – 35:00

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.