December 4, 2017 – Masters Program

Dynamic Mobility, Activation & Warm-Up
Start the clock and:
Spend 5 minutes rolling out your IT Bands, Glutes and Hamstrings

At the 5:00 mark:
Front Rack Assisted Stretch x 3 pulses per side

At the 10:00 mark:
Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest)

A.
Option 1 –
Every 15 seconds, for 60 seconds (4 sets) of complex:
Cast Swing + Speed Swing x 1 rep

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Pop Swings x 3 reps
*Start each set from a static hang and not a cast swing.

Followed by. . .

Two sets of:
Strict Ring Pull-Ups x 5 reps
Strict Ring-Dips x 5 reps
60+: Stationary Dips x 5 reps
Rest as needed between sets

Option 2 –
Every 15 seconds, for 60 seconds (4 sets) of complex:
Cast Swing + Speed Swing x 1 rep

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Pop Swings x 3 reps
*Start each set from a static hang and not a cast swing.

Followed by. . .

Two sets of:
Max UB Muscle-Ups
Rest as needed between sets

B.
Every minute, on the minute, for 8 minutes:
Power Clean & Power Jerk based off your 1-RM Power Clean & Jerk

Set 1-2: 65%
Set 3-4: 70%
Set 5-6: 75%
Set 7: 80%
Set 8: 85%

and then …

Every 45 seconds, for 3 minutes (4 sets), complete:
Touch and Go Power Clean & Power Jerk x 4 reps @ 70% based off your 1-rm Power Clean & Jerk

C.
Three sets of:
Clean-Grip 4 Position Deadlift @ 95% of 1-RM Clean
(Hold for 2 seconds at the following positions: mid-shin, mid-patella, mid-thigh, high-hang)
Rest as needed

D.
For time:
Toes-to-Bar x 15 reps
Push-Press x 20 reps
Row x 1000 meters
Push-Press x 20 reps
Toes-to-Bar x 15 reps
Rest 5 minutes and then repeat

35-49:

115/75 lbs
50-54: 95/65 lbs

55+:
For time:
Toes-to-Bar x 12 reps
85/55 lbs Push-Press x 15 reps
Row x 1000 meters
85/55 lbs Push-Press x 15 reps
Toes-to-Bar x 12 reps
Rest 5 minutes and then repeat