January 29, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Hold this position for 2 minutes per side

and then …

Three sets of:
Standing Med Ball Throws

x 10 reps per side
Goblet Squats x 10 reps
V-Ups x 10 reps

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-3 @ 75%
*Sets 4-6 @ 80%

B.
Every 2:00, for 14 minutes (7 sets):
Clean Lift Off + Clean + Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk

C.
For times:
12 Squat Cleans @ 45-50% of 1-RM Clean
Rest 60 seconds
9 Squat Cleans @ 55-60% of 1-RM Clean
Rest 60 seconds
6 Squat Cleans @ 65-70% of 1-RM Clean
Rest 60 seconds
3 Squat Cleans @ 75-80% of 1-RM Clean

Notes:
Please use one barbell and adjust the weights during your rest time. Control your breathing as you add weight to the bar and then reset your mind with every new set.

D.
Every 2 minutes, for 12 minutes, complete:
Station 1 – Bottoms Up Kettlebell Carry x 25 meters each arm
Station 2 – Single Arm DB Strict Press x 15 reps per arm

Optional Assault Bike Session
Every 90 seconds, for 30 minutes (20 sets) for times:
Assault Bike x 15/10 Calories

Please note times for each of the 15 sets.