December 20, 2019 – Masters Program

Mobility, Activation and Warm-Up
One set of:
Band Assisted Hamstring Pulse x 15 pulses per side
Banded Lat Stretch x 60 seconds per side

Two sets of:
20 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

Clean & Jerk Progressions
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep

*Sets 1-4 @ 65% of 1-RM Clean & Jerk
*Sets 5-8 @ 70% of 1-RM Clean & Jerk

All Age Divisions

Five rounds for time of:
30 Calorie Row
20 Calorie Assault Bike
200 Meter Odd Object Run

Your choice of what odd object you use for your run.

Posterior Chain Accessory Work
Every 2:00, for 18:00, complete:
Interval 1 – Single Arm Landmine Rows x 6 reps per side
Interval 2 – Kneeling Med Ball Throws

x 15 reps each side
Interval 3 – DB Z-Press x 10 reps

followed by …

Three sets of:
Jefferson Curl x 7-8 reps
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.

35-49:
Five sets of:
Strict Deficit Handstand Push Ups x 6 reps
Rest as needed

*As deep as possible

Accumulate, not for time:
4 L-Seated Rope Climbs
6 Legless Rope Climbs
8 Rope Climbs

50+:
Five sets of:
Strict Handstand Push Ups x 6 reps
Rest as needed

Accumulate, not for time:
4 Legless Rope Climbs
8 Rope Climbs
12 Strict Pull-Ups

Check out this article about variations of the legless rope climb