December 17, 2019 – Masters Program

Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 60 seconds per side
Band Assisted Hip Flexor Stretch x 60 seconds per side

Front Rack Partner Assisted Stretch

Wrist Stretch

Two sets of:
Banded Monster Walk x 20 steps forward/backward
Banded Fire Hydrants x 15 reps per side
Banded Glute Bridges x 15 reps
Scap Push-Ups x 10 reps
Push-Ups x 10 reps

and finish with:

Barbell Strict Press x 6 reps
Barbell Push-Press x 6 reps
Barbell Front Squat + Jerk x 6 reps (hold for 2 seconds at the bottom of the Front Squat)

Jerk Progressions
Take 10 minutes to draw out your jerk footwork

and then …

Three sets of:
Push Press in Split Jerk Position x 1-2 reps
Rest as needed

and then …

Every 60 seconds, for 10 minutes, complete (10 sets):
Split Jerk x 1 rep @ 70-75% (no pause)

Front Squat Progressions
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

“Rack Attack”
35-54:
Three rounds for time:
15 Calories of Rowing on Concept 2 or Ski Erg
15 Front Racked Dumbbell Squats (50/35 lbs)
15 Chest-to-Bar Pull-Ups

55+:
Three rounds for time:
12 Calories of Rowing on Concept 2 or Ski Erg
12 Front Racked Dumbbell Squats (35/20 lbs)
12 Chin-Over-The-Bar Pull-Ups

Posterior Accessory Work
Three sets of:
Glute-Ham Raises x 5-7 reps @ 2011
Rest 60 seconds
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed

Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.

Additional Optional Assault Bike Session
Four sets, for times, of:
30 Calorie Assault Bike
Rest 3 minutes

You are looking to be as consistent as possible across the four sets.