December 12, 2022 – Masters Program

Mobility
One-Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side

Hip & Shoulder Prehab
One-Two sets of:
Copenhagen Adductor Exercise x 8-10 reps per side
Rest 30 seconds between leg; Rest 60 seconds
10 Second Isometric Side Lying Banded Clam Shells + 5 reps + 10 Seconds Iso Hold
Rest 30 seconds
Crossover Symmetry Reverse Flys x 15 reps

Warm-Up
One set of:
60 Seconds Single-Unders
5 Clean Grip Deadlifts
5 Muscle Cleans
5 Front Squats
5 Presses
5 Push Press
60 Seconds Single-Unders
5 Hang Power Cleans
5 Hang Squat Cleans
5 Push Jerks
5 Split Jerks
60 Seconds Single-Unders
5 Clean & Jerks

**Use an empty barbell**

A.
In 20 minutes or less, build to today’s 1RM Clean & Jerk

Suggested percentages:
Set 1: 60%
Set 2: 67%
Set 3: 74%
Set 4: 80%
Set 5: 85%
Set 6: 90%
Set 7: 94+%
Set 8: 98+%
Optional Set 9: 101+%

B.
35-54:
Ten rounds for time:
30 Double Unders
7 Toes to Bar
5 Power Cleans (95/65lbs)

55+:
Ten rounds for time:
30 Double Unders
7 Toes to Bar
5 Power Cleans (65/45lbs)

Scaling options for Double-Unders:
30 Seconds Double-Under Attempts for Max Reps
Single-Unders x Double the Reps

Scaling options for Toes-to-Bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups

C.
Three sets of:
6 Right Leg Weighted Step Ups
9 Right Leg Unweighted Step Ups
6 Left Leg Weighted Step Ups
9 Left Leg Unweighted Step Ups
6-8 Glute Ham Raises
Rest 90 seconds between sets

If you need assistance with your Glute Ham Raise then try doing it banded

Athlete Notes:
All sorts of grip going on in today’s workout. The double unders, toes to bar, and power cleans are all going to fatigue your grip and at some point you’re going to hit muscle fatigue, so for today we want you going pretty fast out of the gate! If you are proficient with double-unders then plan to go unbroken on those or at least stay in rhythm until you trip. For the toes to bar, we’ve done much higher volume than this but the nature of this workout and speed of movements will be tricky. You should plan to perform all 10 rounds of toes to bar in 1-2 sets, really utilize that lock method with your grips to save your forearms as much as possible. The barbell is going to be the interesting part. It’s a light enough weight that most of you should be able to touch and go the 5 reps. But will that blow up your forearms so much that you can’t hang on for later rounds? Better have a plan A, B, and even C for this workout because once the forearms go it’s hard to get them back! So, back to going out fast to start … we still want you to do that but that “fast” may mean a drop off the bar into a quick jump back on (just giving the forearms a hot second of rest) and it may mean 3-2 fast power cleans but with minimal rest. Please let us know how you do on this and what your strategy was!

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.

Sled Drag Option
For Max Meters:
30 Minute Sled Drag @ 30-40% of your Lean Body Mass.