March 14, 2020 – Masters Program

AM Session
Mobility, Activation and Warm-Up
Two sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

(Optional – see notes from yesterday regarding doing Event 5)
Two sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs

(Optional – see notes from yesterday regarding doing Event 5)
“AGQ Event 5”
1-rep max Clean and Jerk

and then …

Overhead Squat
In 6-8 attempts, build to approximately 185-225 lbs for males, and 105-145 lbs for females. Do not build heavier than 85% of your 1-RM.

Followed by…

20/15 Calorie Assault Bike @ 70%
30 seconds Rest
15/10 Calorie Assault Bike @ 80%
30 seconds Rest
10/7 Calorie Assault Bike @ 90%

Increase pace through this piece.

At Game Pace:
5 Chest-to-Bar Pull-Ups/5 Chin-Over-Bar Pull-Ups
6 Overhead Squats (95/65lbs.)
5 Chest-to-Bar Pull-Ups/5 Chin-Over-Bar Pull-Ups
4 Overhead Squats (135/85lbs.; 115/75lbs)
5 Chest-to-Bar Pull-Ups/5 Chin-Over-Bar Pull-Ups
2 Overhead Squats (185/115lbs.; 135/85lbs)

“2020 Age Group Qualifier Event 2”
35-54:
For time:
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (95/65lbs.)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (135/85lbs.)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (185/115lbs.)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (225/145lbs.)

55+:
For time:
15 Chin-Over-the-Bar Pull-Ups
10 Overhead Squats (95/65lbs.)
15 Chin-Over-the-Bar Pull-Ups
10 Overhead Squats (115/75lbs.)
15 Chin-Over-the-Bar Pull-Ups
10 Overhead Squats (135/85lbs.)
15 Chin-Over-the-Bar Pull-Ups
10 Overhead Squats (155/105lbs.)

Time cap: 15 minutes. Please add 1 second for every rep not achieved within the time cap.

Age Group Qualifier Event 2 Strategy Notes 

PM Session
Mobility, Activation and Warm-Up
Two sets of:
Wrist Stretch x 30 seconds
Reach Thrus x 10 reps
Banded Overhead/Horizontal Pulls x 10 reps each

Followed by…

Two sets of:
Band Assisted Lateral Walks x 10 each direction
Band Assisted Monster Walks x 10 forward/backward

Followed by…

Two sets of:
30 Seconds Scap Push-Ups
30 Seconds Ring-Rows
30 Seconds Sky Divers
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)

Two sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

Two sets at game pace of:
10 Alternating Dumbbell Snatch (50/35lbs)
10 Calorie Row
10 Bar Facing Burpees
Rest 60 seconds

“Age Group Qualifier Event 3”
35-54:
Complete for time:
100 Alternating Dumbbell Snatch (50/35lbs)
50 Calorie Row
100 Bar Facing Burpees

55+:
Complete for time:
100 Alternating Dumbbell Snatch (35/20 lbs)
50 Calorie Row
100 Bar Facing Burpees

Time cap: 20 minutes. Please add 1 second for every rep not achieved within the time cap

Age Group Qualifier Event 3 Strategy Notes 

Alternate/Scaled Version of Events:
Please choose to do one of the following workouts:

Alternate/Scaled Version:
35-54:
For time:
15 Chin-Over-the-Bar Pull-Ups
10 Overhead Squats (95/65lbs.)
15 Chin-Over-the-Bar Pull-Ups
10 Overhead Squats (115/75lbs.)
10 Chest-to-Bar Pull-Ups
10 Overhead Squats (135/85lbs.)
10 Chest-to-Bar Pull-Ups
10 Overhead Squats (155/105lbs.)

55+:
For time:
10 Chin-Over-the-Bar Pull-Ups
10 Overhead Squats (85/55lbs.)
10 Chin-Over-the-Bar Pull-Ups
10 Overhead Squats (95/65lbs.)
10 Chin-Over-the-Bar Pull-Ups
10 Overhead Squats (115/75lbs.)
10 Chin-Over-the-Bar Pull-Ups
10 Overhead Squats (135/85lbs.)

Time cap: 15 minutes. Please add 1 second for every rep not achieved within the time cap.

Alternate/Scaled Version:
Complete for time:
40 Alternating Dumbbell Snatch
40 Bar Facing Burpees
30 Calorie Row
40 Bar Facing Burpees
40 Alternating Dumbbell Snatch

35-54: 50/35 lbs
55+: 35/20 lbs

Time cap: 20 minutes. Please add 1 second for every rep not achieved within the time cap