January 22, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

Tricep Stretch x 30 seconds each arm

and then …

Nicks Hip Opener x 45 seconds each leg

and then …

Two sets of:
Knee Joint Circles x 5 reps each direction
Forward/Backward Leg Swings x 10 reps each direction
Lateral Leg Swings x 10 reps each direction
Air Squats x 10 reps

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat with 3 second pause at bottom x 2 reps

*Sets 1-2 – @ 70% of 1-RM Front Squat
*Sets 3-4 – @ 75% of 1-RM Front Squat
*Sets 5-6 – @ 80% of 1-RM Front Squat

B.
Every 2:30, for 20 minutes (8 sets):
Clean Lift Off + Clean + Jerk x 1 rep

*Sets 1-3 @ 70% of 1-RM Clean & Jerk
*Sets 4-6 @ 75% of 1-RM Clean & Jerk
*Sets 7-8 @ 80% of 1-RM Clean & Jerk

C.
Four sets for max reps of:
30 seconds of Power Snatches*
Rest 30 seconds

*Set 1 @ 40-45% of 1-RM Snatch
*Set 2 @ 50-55% of 1-RM Snatch
*Set 3 @ 55-60% of 1-RM Snatch
*Set 4 @ 60-65% of 1-RM Snatch

Note the weight used and the reps achieved.

*Please note: If your shoulders are feeling achy or next a little extra rest then please skip Part C*

D.
Every 2 minutes, for 12 minutes, complete:
Station 1 – Waiters Carry x 25 meters per side
Station 2 – Single Arm KB Swings x 15 reps per arm

Optional Assault Bike Session
Every 4 minutes, for 28 minutes (7 sets):
30/20 Calorie Assault Bike

Hit these hard! Note times for each set.