April 19, 2019 – Masters Program

Primary Session
Dynamic Mobility, Activation and Warm-Up
Distracted Ankle Mobility Drill x 60 seconds per leg
Bear Crawl with Wrist Stretch x 30 seconds
Banded Lat Stretch x 60 seconds per arm

and then …

Front Rack Mobility Drill
Hawaiian Squats x 5 reps per leg

and then …

Barbell Complex (use an empty barbell)
Two sets of:
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans
3 Strict Press
3 Push Press
3 Power Jerks

Skills Transfer Exercise
Three sets of:
Sotts Press x 3 reps (press in a squat from the front rack position)
Rest as needed
(Please use light weight for this as it requires very good mobility)

and then …

Every minute, on the minute, for 5 minutes:
Tall Jerks x 2 reps (focus on speed and technique)

A.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk

*Set 1 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 75% of 1-RM Clean & Jerk
*Set 3 @ 80% of 1-RM Clean & Jerk
*Set 4-5 @ 85% of 1-RM Clean & Jerk
*Set 6 @ 90% of 1-RM Clean & Jerk

B.
35-49:
For time
21 Deadlifts (255/175 lbs)
21 Strict Handstand Push-Ups
50-Foot Handstand Walk
15 Deadlifts
15 Strict Handstand Push-Ups
50-Foot Handstand Walk
9 Deadlifts
9 Strict Handstand Push-Ups
50-Foot Handstand Walk

50-54:

For time
21 Deadlifts (225/155 lbs)
21 Strict Handstand Push-Ups
30-Foot Handstand Walk
15 Deadlifts
15 Strict Handstand Push-Ups
30-Foot Handstand Walk
9 Deadlifts
9 Strict Handstand Push-Ups
30-Foot Handstand Walk

55+:
For time
15 Deadlifts (185/125 lbs)
15 Strict Handstand Push-Ups to 5″ riser
15-Foot Handstand Walk
12 Deadlifts
12 Strict Handstand Push-Ups to 5″ riser
15-Foot Handstand Walk
9 Deadlifts
9 Strict Handstand Push-Ups to 5″ riser
15-Foot Handstand Walk

Time Cap: 15:00

We’ve done a lot of work with our strict handstand push-ups so you should all know how many you can knock out in a workout without hitting failure. Attack your sHSPU with a more conservative approach since Handstand Walks follow. Make sure you keep a strong midline during your sHSPU as this will help your back and ensure you meet the movement standard.

If you do not have handstand walks then please perform the following:
50′ HS Walk: 4 Wall Walks
30′ HS Walk: 3 Wall Walks
15′ HS Walk: 2 Wall Walks

C.
Three sets of:
Reverse Hypers or Band Pull-Through x 20 reps @ 1010
Rest as needed
Supine Plank Hold x 60 seconds
Rest as needed

Additional Session
35-54:
Please move through the below movements at 70-85% effort for 20 minutes:
Run 800 Meters
10 (5 per arm) Single-Arm DB Clean & Jerks (50/35 lbs)
Double-Unders x 50 reps
Sandbag Carry x 100′ (100/80 lbs)

55+:
Please move through the below movements at 70-85% effort for 20 minutes:
Run 800 Meters
10 (5 per arm) Single-Arm DB Clean & Jerks (35/20 lbs)
Double-Unders x 50 reps
Sandbag Carry x 100′ (80/60 lbs)

Non-Qualifier Session
Skill Transfer Exercise
Every minute, on the minute, for 5 minutes:
Tall Jerks x 2 reps (focus on speed and technique)

A.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk

*Set 1 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 75% of 1-RM Clean & Jerk
*Set 3 @ 80% of 1-RM Clean & Jerk
*Set 4-5 @ 85% of 1-RM Clean & Jerk
*Set 6 @ 90% of 1-RM Clean & Jerk

B.
“Diane”
35-54:
21-15-9
Deadlifts (225/155 lbs)
Handstand Push-Ups

55+:
21-15-9
Deadlifts (184/125 lbs)
Handstand Push-Ups OR Push-Press (95/65 lbs)

Have fun with this benchmark workout! If kipping bothers your neck at all then either do strict handstand push-ups with this rep scheme: 15-12-9 or complete with Push-Presses.

C.
Three sets of:
Reverse Hypers or Band Pull-Through x 20 reps @ 1010
Rest as needed
Supine Plank Hold x 60 seconds
Rest as needed