January 17, 2017 – Masters Program

Glute Activation Warm-Up

(Vandyke Strength Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side

Two sets of:
Russian Baby Makers x 10 reps
T-Spine Foam Roller x 5-6 pulses

A.
Every 3 minutes, for 18 minutes (6 sets), complete:
Front Squat with a Pause x 3-4 reps @ 3211
(MUST move up in weight from last week)

B.
Every 2 minutes, for 8 minutes, complete:
Power Clean + Jerk

followed by…

Every 2 minutes, for 8 minutes, complete:
Clean + Jerk

followed by…

Every 2 minutes, for 4 minutes, complete:
Clean Pulls x 2 reps @ 100%

C.
Three rounds, for time, of:
Rope Climbs x 2 ascents
Squat Clean x 4 reps

40-44: 205/135 lbs
45-49: 185/125 lbs
50-54: 155/115 lbs
55+: 135/95 lbs

Make every rep count for this workout. Be effecient with your rope climbs so that your forearms aren’t burned out by the time you get to the heavy squat cleans. Use your legs for the rope climbs by making your arms long and bring your knees to elbows so you can just stand up and walk your hands up the rope instead of just short pulls.

Optional Session (Best performed 3-4 hours between sessions)
A.
Every 6 minutes, for 24 minutes, complete:
Assault Bike x 20 calories
Double-Unders x 40 reps
Handstand Walk x specified distance

40-49:

30′
50-54: 20′
55-59: 10′
60+: Wall Walks x 3 reps

B.
Three sets, not for time, of:
Banded Good Mornings x 10 reps @ 30X1
Rest 45 seconds
Bat Wings x 5 reps @ 1515
Rest 45 seconds
GHD Hip Extension with Arms in “Y” Overhead x 10 reps @ 2012
Rest 45 seconds