March 6, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
T-Spine Hold on Foam Roller

x 60 seconds

and then …

Y’s, T’s, W’s x 10 reps
Shoulder Circles x 10 reps each direction
Banded Perfect Stretch x 45 seconds per side

and then …

Two sets of:
Row x 2 minutes @ 2:10+ pace
Scap Push-Ups x 5 reps
Push-Ups x 10 reps
Goblet Squats x 15 reps (50/35 lbs; 55+: 25/20 lbs)

A.
Jerk Footwork Drills and Jerk Positioning

Start by marking your feet properly, as demonstrated by Coach Cody Burgener in this video.

Perform 10 “Jump and Land” without a barbell using the foot work markings, then 5 with an empty barbell, and then…

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Work on getting your front foot through and into perfect position.

B.
Every two minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 75-80% of 1-RM C&J

C.
Every minute, on the minute, for 24 minutes (6 sets):
Minute 1 – 45 seconds of Ski Erg, Row or Bike Erg
Minute 2 – 30 seconds of Muscle-Ups (55+: Ring Pull-Ups)
Minute 3 – 45 seconds of Assault Bike or Assault Runner
Minute 4 – 30 seconds of Strict Handstand Push-Ups (55+: Push-Press 95/65 lbs)

D.
One set of:
10 Strict toes-to-bar @ 2120
20 Windshield Wipers on Wall
30 Hollow Body Hang Holds @ 1011
40 seconds (20 seconds each side) One-arm Prone Hand Plank