March 11, 2024 – Masters Program

Mobility, Activation & Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
30 Second Side Plank (each side)
10 Medball Cleans
10 Medball Squats

Followed by…

Three sets of:
Landmine Pull & Press x 5 reps per side
*Keep this light and focus on power generated through the hips

A.
Every 30 seconds, for 3 minutes (6 sets):
Muscle Clean + Push Press

and then …

Every 90 seconds, for 9 minutes (6 sets):
Low Hang Clean + Jerk

Sets 1-2: 65-70%
Sets 3-4: 70-75%
Sets 5-6: 75-80%

B.
Five sets of:
Front Squat x 5 reps
Rest 2 minutes between sets

Stay between 70-80% today.

C.
35-49:
Every 4 minutes, for 16 minutes (4 sets for times of):
12 Overhead Squats (105/75lbs)
9 Chest to Bar Pull-Ups
6 Overhead Squats (105/75lbs)
3 Bar Muscle Ups
1 Rope Climb

50-54:
Every 4 minutes, for 16 minutes (4 sets for times of):
12 Overhead Squats (95/65lbs)
9 Chest to Bar Pull-Ups
6 Overhead Squats (95/65lbs)
3 Bar Muscle Ups
1 Rope Climb

55-59:
Every 4 minutes, for 16 minutes (4 sets for times of):
12 Overhead Squats (75/55lbs)
9 Pull-Ups
6 Overhead Squats (75/55lbs)
3 Chest-to-Bar Pull-Ups
1 Rope Climb

60+:
Every 4 minutes, for 16 minutes (4 sets for times of):
12 Overhead Squats (65/45lbs)
9 Pull-Ups
6 Overhead Squats (65/45lbs)
3 Chest-to-Bar Pull-Ups
1 Rope Climb

Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted Pull-Ups

Scaling options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

D.
Three sets of:
30 Second Face Down GHD Hold
15 GHD Hip Extensions
Rest 1-2 minutes between sets

General Training Notes
Clean & Jerk Focus: You are going from the low hang today with the goal of really engaging your hamstrings from that position. Please keeo the bar close, get your knees back and have a big finish. Take a moment to get set for your jerk, adjust your rack position and then be patient on the dip and explode up during the drive.
Squat Focus: No need to go above 80% on your front squats today; keep the focus on exploding out of the hole and having good speed on the way up.
Conditioning Focus: We are adding in some movements that we haven’t seen in the Open yet! If you feel pretty well recovered from 24.2 then I want the intensity high on these intervals. Make sure you get full depth on your overhead squats and you hit full extension at the top. If you are a strong gymnast and are in the 55+ age group then you may select the young bucks version today so you get some bar muscle-ups in your training. Try to keep your intervals consistent and use the grips you’d use for an Open workout. If you feel like your hands might tear then please stop any rig movement – we don’t have time for tears this week!