Athlete: Chris Anderson joining the 40-44 masters division this year
Warm-up/Activation
Running Clock
“0-3”
Bike @60-70%
Directly into,
“3-6”
Bike intervals
:30 sec bike
5 burpees **stepping down & up
X3
“8-16”
AMRAP 8 **warm-up pace
10 single arm DB rows w/pause@top **5 each arm
10 single arm DB thrusters **5 each arm
10 GHD sit-ups
10 air squat box jumps **stepping down
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Mobility
**Focus should be hips and front rack position to help with catch position of the clean. No rolling out unless absolutely needed. Mobility session should be banded/position stretching. About a 10-12 minute session.
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Strength
Running clock
“0-10”
**To prep for BB movement and climb to starting percentage
“10-25”
Every :90 sec: 2 Hang Squat Cleans
x10
**Starting @60%(max clean), every :90 sec you will perform 2 hang squat cleans, ascending in weight every set. Goal is no misses, climb accordingly.
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Conditioning
AMRAP 12 @80%
300m run
30’ DB front rack lunge @50/35
15 T2B/18 Knee tucks
**Sustainability pace from start to finish, holding around 80% effort throughout.
**55+: 35/20#
#
Be Complete
Reverse Hyper: 3 x18-20 @20-25% of back squat
**Alternative options:
Opt 1. BB good morning: 3 x12-15 **manageable weight
Opt 2. Weight GHD back extensions: 3 x12-15 **back rack BB
Single Arm DB rows: 4-5 x6-8 w/pause @top
Strength
Hang Sq Cleans
Reached 170# x1
Conditioning
AMRAP 12 @80%
300m run
30’ DB front rack lunge @50
15 T2B
3 rounds + 150m