September 2, 2024 – Masters Program

Mobility, Activation & Warm-Up
Band Distracted Perfect Stretch x 60 seconds per side
Deep Squat Progressions x 5 reps

and then …

Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction

Straight into …

Barbell Warm-Up (use an empty barbell)
60 Seconds of Front Rack Hold (alternate between arms and drive the elbows up as high as possible)
10 Barbell Front Squats with a 3 second pause at the bottom
5 Sotts Press
(Sotts Press for the under mobile athlete)

A.
Every 2 minute, for 12 minutes (6 sets of):
Hang Power Clean + Power Clean

*Drop and reset between movements.

Set 1: 65%
Set 2: 70%
Set 3: 75%
Sets 4-6: 77.5+%

%’s off your 1RM power clean.

B.
Every minute, on the minute, for 6 minutes:
Set 1: 3 Front Squats @ 61%
Set 2: 2 Front Squats @ 71%
Set 3: 1 Front Squat @ 81%
Set 4: 2 Front Squats @ 71%
Set 5: 1 Front Squat @ 81%
Set 6: 1 Front Squat @ 86%

Then at the 6:00 mark…

Every 3 minutes, for 6 minutes (2 sets of):
7 Back Squats @ 70%

C.
15-12-9-12-15 reps for time of:
Toes to Rings
Dumbbell Squats

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

Time cap: 9:00

D.
Three sets of:
30-45 Second Face Up GHD Hold
100 Foot Suitcase Carry (each arm)

Cooldown
Easy pedal on the bike for 3-5 minutes and then complete 90 seconds each side of Couch Stretch

Conditioning Training Note
Clean
All the power work my friends! You’ll drop the barbell and reset so no touch and go. Focus on a big finish (triple extension) and moving your feet out as you pull under. Remember you have a lot of options for your power receiving position – really anything above parallel so as the weight gets heavier you should receive the bar lower and lower.

Squat
Building off the progression from last week and, as mentioned previously, give yourself a little extra rest if the every minute doesn’t allow enough recovery time for you to hit the prescribed percentages. After you finish front squatting you’ll adjust the weight to 70% of your back squat and hit two sets of 7 reps.

Conditioning
Short and sweet conditioning today! We love toes to rings especially for anyone struggling to string their toes to bar together. The toes to rings allows for a big swing and, in my opinion, helps you feel the rhythm of the powerful leg swing you want to have when on the bar! For the dumbbell squats, place the dumbbells on your shoulder and make sure your hands stay on the handle … adjust as needed!

If you don’t have rings then you can substitute with regular toes to bar or v-ups (double the reps for the v-ups).

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Clean Set Up
20:00-32:00 – Clean Sets
32:00-37:00 – Transition
37:00-50:00 – Front Squat Sets
50:00-55:00 – Transition
55:00-64:00 – Conditioning
64:00-69:00 – Transition
69:00-75:00 – Core Finisher
75:00-85:00 – Cooldown