Mobility + Warm-Up
Banded Lat Stretch x 60 seconds per side
Banded Hip Flexor Stretch x 60 seconds per side
and then …
3 Minutes of Banded Marching
Glute Activation Series
One-Two sets of:
Banded Clam Shells x 8 reps + 10 second iso hold per side
Banded Fire Hydrants x 8 reps + 10 second iso hold per side
Banded Straight Leg Lifts x 8 reps + 10 second iso hold per side
Banded Squats x 5 reps @ 3211
A.
Static Handstand Hold
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridge x 6-10 reps
*If this is difficult or scary for you, perform the med ball thoracic opener x 40 seconds
Interval 2 – Back-To-Wall Handstand Finger Press Away x 4-6 reps
*I am aware that this is difficult, so just do your best to apply as much force into your fingertips as possible to pull your feet off the wall, even if you have to sacrifice positioning a bit.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 10 seconds
Interval 2 – Shoulder Supported Handstand Hold x 20 seconds
B.
Five sets of:
Front Squat x 3-4 reps
(load as heavy as possible, if you get the fourth rep, increase load)
Rest 30 seconds
Prone PVC Front-Rack Stretch x 60 seconds
Rest 30 seconds
C.
Every 2 minutes, for 12 minutes (6 sets):
Pause Slow Pull Clean + Jerk
*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-6 = @ 80-85% of 1-RM Clean & Jerk
(It 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 – pause for 3 seconds. Then you can execute the extension at full speed to complete the clean.
Off-Season Bound:
D.
Three sets of:
8-10 Dumbbell Incline Bench Press
Followed by…
5-10 Tempo Stationary Dips @ 2111
Rest as needed between sets
E.
Four sets of:
Single Arm Dumbbell Row x 8 reps @ 2111 each arm
Rest as needed
Lat Pull Down x 10-15 reps @ 3111
Rest as needed
Semi-Finals Bound:
D.
For time:
20 Shuttle Runs
5 Rope Climbs
21 Dumbbell Shoulder to Overhead
15 Shuttle Runs
4 Rope Climbs
15 Dumbbell Shoulder to Overhead
10 Shuttle Runs
3 Rope Climbs
9 Dumbbell Shoulder to Overhead
35-54: 50/35 lbs
55+: 35/20 lbs
E.
Four sets of:
Single Arm Dumbbell Row x 8 reps @2111 each arm
Rest as needed
Lat Pull Down x 10-15 reps @ 3111
Rest as needed
General Training Notes:
You have a designated front rack stretch built into your squatting progressions today. Please utilize this time to really work on your front rack mobility (everyone can benefit from this). There is no % on your squats today, just finish your last set at a heavy 3-4 sets (whatever % that may be for you today).
Off-Season: You guys are continuing to do strength work on Tuesdays. You’ll continue to work on the pause slow pull clean and jerk. If you are struggling with this position or the pause then please reduce the % to a load that will allow you to execute the technique well. I also encourage you to film and upload to the Masters FB group for feedback. From there you’ll continue to work on developing strength in pushing and pulling for the upper with hypertrophy sets. If you’d like to do some conditioning then skip a portion of the strength progressions and complete the optional row/bike erg session.
Semi-Finals Bound: After you’re clean & jerk progressions you’ll move into a conditioning piece that is designed to get you doing some overhead + rope climbs under fatigue. The DB shoulder to overhead can be done any way you please (push press or push jerk), just make sure your reps count by locking out the knees, hips and elbows to complete the rep. Be paced on your set of 5 rope climbs but then be aggressive with your rope climbs on the sets of 4 and 3. This is training so I want you to push the pace here within reason (still want you being safe). Make sure you come down safely and no portion of the rope is touching the ground. If it is please be mindful not to step on it as you dismount.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Row
Every 10 minutes, for 30 minutes, complete (3 sets):
2,000 Meter Row or 4,000 Meter BikeErg