January 10, 2023 – Masters Program

Mobility + Prehab
Band Assisted Lat Stretch x 45 seconds
T-Spine Roll Out + Hold on Foam Roller x 90 seconds

followed by …

One-Two sets of:
Deadbugs Bottom Up KB Press x 5-7 reps (slow and controlled)
Furniture Slider Series:
Forward Reach in Plank x 10 reps
Lateral Reach in Plank x 10 reps
(switch sides)
Plank Walk x 15′

Warm-Up
Every 5 minutes, for 15 minutes (3 sets):
400 Meter Run or Row
5 Kipping Swings on Bar
Barbell Complex x 1

Barbell Complex (empty barbell)
2 Clean Grip Romanian Deadlifts
2 Clean Pulls
2 Hang Power Cleans + Push Press
2 Power Cleans + Push/Split Jerk

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Bar Muscle Up Skill Work
One set of:
Target Reach Swing Drill (accumulate 5-10 reps of this)

followed by …

Two sets of:
Swinging Knees to Bar x 3-5 reps

Followed by …

Two sets of:
Air Chair Swing Drill x 3 reps

and then …

For completion:
1-2-3-4-5-4-3-2-1
Bar Muscle-Ups (may sub with Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups)
Wall Walks

B.
Every 2 minutes, for 12 minutes (6 sets) of:
*Pause Power Clean + Power Clean @ 70-85% of 1-RM Power Clean

*Pause at the knee for 2-3 seconds

C.
35-54:
Complete for time:
*Unbroken Hang Power Clean + Jerk (115/75 lbs)
Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 8 reps
….
Set 10 = 1 rep

Complete 30 Double-Unders after every set (300 Double-Unders total)

55+:
Complete for time:
*Unbroken Hang Power Clean + Jerk (85/55 lbs)
Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 8 reps
….
Set 10 = 1 rep

Complete 20 Double-Unders after every set (200 Double-Unders total)

Substitutions for Double-Unders (choose one of the following):
Reduce the reps by half
Single-Unders (keep the # the same for volume purposes)
20 Second Double-Under attempts

Athlete Notes:
Time for some barbell cycling! You have a relatively light load (feel free to increase this a bit if you want a challenge) and the intention of the workout is to keep it the hang power clean and jerks unbroken and move as fast as possible through the double-unders. This is a sprint! A couple of things to remember with your barbell cycling:
1 – Breathe! Don’t go hypoxic; make sure you breathe during your reps
2 – Lock out your knees, hips and shoulders to finish the rep, then bring the barbell back down
3 – Flash the hands! Relax your grip at the top of your jerk to give your grip a quick rest

Have your jump rope right next to your station so on your last rep you can step over to the rope and go right into your double-unders. It will be very important here to keep your grip relaxed. Stay calm and smooth during your double-unders. I’d advise you to film this workout so you can go back and make sure all of your reps counted or have a training partner count your reps and no rep you if you don’t meet the movement standard.

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.

Bike Option
A.
5 Minute Easy Pace on the Assault or Echo Bike

Followed by…

Three sets of:
20 Second Hard Effort
40 Second Easy Effort

After the third set rest 2 minutes and then…

20 Minute Assault Bike Test*

*Note average RPM’s and Total Calories Obtained.

B.
Three sets of:
Banded Paloff Hold x 30 seconds per side
immediately followed by …
GHD Back Extensions x 10-12 reps
Rest 90 seconds