February 14, 2017 – Masters Program

Dynamic Mobility & Activation
One set of:
Banded Scarecrow x 2 minutes

and then …

Two sets of:
Wall Slides x 6-8 reps
Hand Plank to Press Lean x 5 reps

A.
Take 12-15 minutes to work on skill based drills for hanstand walks.

B.
Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch from 2″ below knee x 1 rep @ 75-80%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift Off + Snatch x 1 rep @ 80-85%

C.
For time:
30 Calorie Row
30 Burpees over the Barbell
30 Hang Cleans

40-54: 135/95 lbs
55+: 125/85 lbs

This is from the 2014 Team Series and definitely a favorite to test. This is a fast workout so trust your conditioning and attack each portion as 1 workout. Attack the row then, once you complete the 30 calories, your mind is just focused on the burpees. Once you finish the burpees, just focus on the hang cleans. Keep focused on the movement at hand, not allowing yourself to think about the next movement. This is key to being successful in this workout.

Optional Session (Best performed 3-4 hours between sessions)
A.
Three sets of:
0-2 Minutes = Row 500/400 Meters
2-3 Minutes = 30 seconds of Strict Pull-Ups
3-4 Minutes = 30 seconds of Kipping Handstand Push-Ups
4-5 Minutes = 30 seconds of Double-Unders
Rest 3 minutes
50-59: 2″ riser
60+: 4″ riser

B.
Three sets, not for time, of:
Single Leg Banded Hamstring Curls x 15 reps per leg
Rest 60 seconds
Chinese Prone Plank Hold x 45-60 seconds
Rest 60 seconds