November 7, 2022 – Masters Program

Mobility
One-Two sets:
Band Assisted Lat Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side (add some t-spine rotations while doing this)

Warm-Up
Two-Three sets of:
Nasal Breathing Only BikeErg or Echo Bike x 60 seconds
20 Seconds Dead Hang on Pull-Up Bar
Over/Under Bar Drill (5 each direction, 10 total)

Hip & Shoulder Prehab
One-Two Sets of:
20 Banded Abductors
15-20 Second Adductor Squeeze
Bicep Openers x 10 reps
Floor or Wall Slides x 5 reps (slow and controlled)

A.
Technique Primer
Three sets of:
Press in Split x 2-4 reps

followed by …

Every 2 minutes, for 14 minutes (7 sets of):
Clean Lift-Off+ Clean + Jerk
Sets 1-3: 2 reps @ 75-78%
Sets 4-6: 1 reps @ 79-82%
Set 7: 1 rep @ 83-86%

*Do not touch and go.

B.
“Sledgehammer”
For time:
50 Wall Balls
10 Clean and Jerks
25 Bar Facing Burpees
10 Clean and Jerks
50 Wall Balls

35-54: 20/14 lbs to 10/9′ target; 135/95 lbs
55+: 20/10 lbs to 9′ target; 95/65 lbs

TIME CAP = 16 MINUTES

C.
Three sets of:
16 Alternating Reverse Lunges
30 Banded Hamstring Curls
Rest 90 seconds

Athlete Notes:
We’ve got some movements in todays conditioning that are likely to come up in the Open so we want you to feel CONFIDENT and COMFORTABLE moving through these exercises smoothly. The first 50 wall balls should be completed in 1-3 sets. The workout isn’t won or lost here but we do want to see you quickly chipping through these reps. The clean and jerks you’ll likely benefit from fast singles, but if you touch and go make sure you’re not resting too much between sets OR elevating your heartrate too much. For the bar facing burpees we want to see a consistent pace, hit the first 10-15 hard then back off the pace slightly so that you can pick up the bar for the second set of clean and jerks. We’re looking fast singles most likely on that second set with the final 50 wall ball shots being a gut check.

We encourage you to film this workout and make sure all of your reps meet the movement standards. Video review is a great tool to utilize and make sure you are adhering to good reps. Hold yourself to a high standard!”

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Sled Drag Option
For time:
800-Meter Sled Drag @ 40-50% of your Lean Body Mass
1000 Meter Row OR 2000 Meter Concept 2 Bike Erg
800-Meter Sled Drag @ 40-50% of your Lean Body Mass