July 7, 2020 – Masters Program

Mobility & Activation
Chest-Opener

x 6-8 reps @ 3011

Followed by …

CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

Warm-Up Flow
For breathing efficiency and movement quality:
30 Russian Kettlebell Swings*
50 Overhead Squats (20/15 kg)
1000 Meter Row

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.

*Weight is up to the athlete

Strict Press Progressions
Every 2 minutes, for 8 minutes, complete:
Strict Press
4 reps @ 60% of 1-RM
3 reps @ 70% of 1-RM
2 reps @ 80% of 1-RM
1 rep @ 85% of 1-RM

and then . . .

Every 90 seconds, for 7:30 minutes:
Strict Press
Sets 1-3: 3 reps @ 75% of 1-RM
Sets 4-5: 5 reps @ 65% of 1-RM

Clean & Jerk Progressions
Every 90 seconds, for 6 minutes, complete (4 sets):
Jerk Dip + Jerk @ 55% with a 4 second hold in the receiving position
and then …

Every 3 minutes, for 18 minutes, complete (6 sets):
Clean from Mid-Patella + Jerk
(Please use blocks for the mid-patella position)

*Sets 1-2 reps @ 70%
*Sets 3-4 reps @ 75%
*Sets 5-6 rep @ 80%

Upper Body Endurance Conditioning
35-54:
Three rounds for time of:
20/15 Calorie Assault Bike
15 Strict Handstand Push-Ups
3 Rope Climbs

55+:
Three rounds for time of:
18/12 Calorie Assault Bike
10 Strict Handstand Push-Ups to 5″ riser
3 Rope Climbs

If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups

Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Upper Body Strength Finisher
Three sets of:
Dumbbell Bench Press x 15 reps
Dumbbell Bent Over Rows x 10 reps
Dumbell Strict Press x 5 reps
(go straight through with no breaks)
Rest 2 minutes

Additional Optional Strongman Accessory Session
A.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Rest 30 seconds
Split Stance Dumbbell Romanian Deadlift x 8 reps each leg @ 4011
Rest 30 seconds

B.
For time:
400 Meter Prowler Push (no weight)

Compare your time to June 9th, 2020