April 3, 2024 – Masters Program

Mobility, Activation & Warm-Up
60 Second Banded Lat Stretch (each arm)
60 Second T-Spine Pulse on Bench
60 Seconds of Slow Controlled Cat/Cows

Followed by…

Two rounds of:
50 Foot Bodyweight Walking Lunge
10 Goblet Hold Good Mornings
50 Foot Single Arm Front Rack Carry (each arm)
30 Second Bottom of Goblet Squat Hold

Followed by…

Three sets of:
Muscle Clean + Tall Clean x 3 reps
Rest 60-90 seconds between sets

A.
Take 15 minutes to build to today’s heavy…

2-Position Hang Clean
(Mid Hang + Low Hang)

B.
2021 AGOQ Event 2 LITE
35-54:
For time:
50 GHD sit-ups
5 Rope Climbs, 15 ft.
50 alternating single-leg squats
40 GHD sit-ups
4 Rope Climbs, 15 ft.
40 alternating single-leg squats
30 GHD sit-ups
3 Rope Climbs, 15 ft.
30 Alternating single-leg squats

55+:
For time:
50 Sit-Ups
5 Rope Climbs, 15 ft.
50 Weighted Box Step-Ups (20/14 lbs ball to 24/20″ box)
40 Sit-Ups
4 Rope Climbs, 15 ft.
40 Weighted Box Step-Ups
30 Sit-Ups
3 Rope Climbs, 15 ft.
30 Weighted Box Step-Ups

Time Cap: 20:00

C.
Three sets of:
5 Bat Wings with a 5 second hold
Rest 30 seconds
20 Second Prone GHD Extension Hold
Rest 30 seconds

Cooldown
10 minutes easy bike with damper at 1 and every 2 minutes get off and do pigeon stretch x 30 seconds per side.

General Training Notes
2-Position Clean
You can use the same format you did last week in building to your 3-position clean but today you can expect to be 5-7% higher in your final lift. If you feel better pulling from the hang versus the floor then we know that your first pull (floor to mid-patella) needs work!

Quarterfinals Conditioning
We are going back to a AGOQ event from 2022. I don’t want all the volume from that event so we have eliminated the round of 60 / 6 and added in a round of 30 / 3 reps. So essentially you are doing 30 less pistols / step ups and 3 less rope climbs. Really warm up your ankles and hips for the pistol squats. If this volume worries you then reduce in half (same goes for the GHD sit ups). Use this session to practice with your camera set up, to film your workout and review your movement standards. It wouldn’t be a bad idea to grab someone to judge and ensure good quality reps.

Please refer to the movement standards to ensure proper set up