The Athlete Program - Masters

WED 07, OCTOBER 2020
THE ATHLETE PROGRAM - MASTERS

Warm-up
🔸2 mins on any piece of cardio equipment or walking. Think 40-50% effort. The goal is simply
to increase body temperature and heart rate a little.
🔸Then... 2 rounds of:

▪️5-10 Hand release push-ups
▪️10 Sit-ups
--------------------------------------------------
Primary Lifts
Front Squat (10-9-8-7-6-5)
Build the load over the six sets. This is not a 5RM test. Rest as needed between.
--------------------------------------------------
Skill
HANDSTAND PUSH UPS
There are three progressions. Use these if you do not have HSPU yet, or as a warm-up. Only
move the next progression once you are confident.
For those who have HSPU, challenge yourself to beat the reps each week. However, the goal
should be to maintain the same reps each round. It's not a max effort. It's important to get
your Heart rate under control between sets, despite performing 30DU active recovery. The
goal is to become consistent under a little intensity.
Ensure you rest enough between sets.
🔸Progression 1 - 3 rounds:
- 1 Wall Walk
🔸Progression 2 - 3-5 reps:

- Lower yourself into a headstand, bring your knees into your chest, and then drop your feet
to the floor.
🔸Progression 3 - 3-5 reps:

- Lower yourself into a headstand, bring your knees into your chest, and this time kick your
feet up and drive in to a handstand.
🔸If you have HSPU, 5 rounds, not for time:

- 1-10 HSPU
- 30 Double Unders
1
Wall Walks (1-3 Rounds of 1 perfect rep)
https://www.youtube.com/watch?v=P9wdAym4AxI
Handstand Push-ups (1 x Set of 3-5 controlled reps)
Handstand Push-ups (5 Rds not for time: 1-10 HSPU + 30 Double Unders)
--------------------------------------------------
Conditioning
Metcon (No Measure)
16 Minute Alternating EMOM:
Min 1: 5 Burpees + 10 Alt DB Snatch

Min 2: 15 Wall Balls
Min 3: 5 Burpees + 10 Snatch
Min 4: Rest
Age specific loads:
Wallballs all @ 9/6kg
DB's
35+ 22.5/15kg
55+ 17.5/12.5kg
BB's
35+ 40/30kg
55+ 30/25kg
FRI 09, OCTOBER 2020

Warm-up

▪️10 KB Deadlift
▪️10 Goblet squats
@24/16kg
--------------------------------------------------
Primary Lifts
Deadlift (10-9-8-7-6-5)
Build the load over the six sets. This is not a 5RM test. Rest as needed.
--------------------------------------------------
Skill
Bar Muscle Ups
2
There are three progressions to work through here.
Again, you can use them as a warm-up for BMU if you already have BMU, or work through
them towards BMU.
If you have BMU, Challenge yourself each week to unbroken sets with GOOD FORM. An ugly
final rep can lead to injury, so please hold back. This is practice! Save it for competition!
Ensure you rest 1-2 mins between sets.
Tips:
A. Lean back and look up slightly,
B. Keep the feet together,
C. shoulders should be way behind the bar as the hips rise towards the bar,
D. Remember the knee lift first,
E. then hip drive,
F. then sit-up!
For low bar BMU, use a stack of plates and try to get the hips to the bar as shown in the
video. https://youtu.be/mMZMk7S2oTw
🔸Progression 1, 3 rounds:
- 3-5 Bar kips
- 3-5 chair swings
- 1-3 Low Bar Bar Muscle Ups
🔸5 Rounds:
- 10/8 calories on any erg at 5/6RPE.
- 1- 5 Bar Muscle Ups
Bar Kips - BMU Drill (3 rounds of 3-5 reps)
https://youtu.be/x6pey96d3Zw
Chair Swings - BMU Drill (3 rounds of 3-5 reps)
https://www.youtube.com/watch?v=UzIAr_iDi0Q
Low Bar Muscle Ups (3 rounds of 1-3 reps)
Use a stack of plates and try to get the hips to the bar as shown in the video:
https://youtu.be/mMZMk7S2oTw
Bar Muscle-ups (5 Rounds not for time: Erg cals + BMU*)
- 10/8 calories on any erg at 5/6RPE
3
--------------------------------------------------
Conditioning
Metcon (AMRAP - Rounds and Reps)
12 mins AMRAP:
- 12 Deadlift
- 24 Double Unders
- 12 OH Lunges
- 24 Double Unders
Age specific loads:
BB's @
35+ 100/70kg
55+ 80/55kg
DB's @
35+ 22.5/15kg
55+ 17.5/12.5kg
SAT 10, OCTOBER 2020

Warm-up
▪️2 mins on any piece of cardio equipment or walking. Think 40-50% effort. The goal is simply
Then...
🔸4 sets of 1+2 ▪️Clean and Press

-Build load over the sets. 1 mins rest between sets
🔸3-3-3
▪️Tall Jerk
-Build load over the sets. 1-2 mins rest between sets, concentrating on foot work. Start with
unloaded bar.
--------------------------------------------------
Primary Lifts
High Hang Clean + Hang Clean + Push Press (7 Minute EMOM: 1 x Set @ 60% (may also be
jerk))
Build the load over the first 5 rounds, then settle on a load about 70-75% for the final 3
rounds.
Take your time to reset after the cleans to help ensure a quality jerk.
Key points of performance to remember:

1. Keep the bar close in the clean set-up
4
2. Get the knees back quickly to ensure the bar path is verticle
3. Be patient and stay over the bar after the knee. The knees should move forward and under
the bar at this point.
4. Drive through the feet and jump under the bar with fast elbows!
5. Take a few seconds to settle in the standing fron track position and reset your breath
6. Drop the bar to the hip crease and rest your breath
7. Push the hips back and let the bar drop to just above the knee, keeping tension on the
hamstrings
8. Repeat steps 4 and 5 above, then
9. Stay verticle in the jerk dip, which is mainly all knees
10. Drive through the feet, keeping the chest and chin up - the bar should travel totally
vetically.
11. Jump in to the receiving position, receiving the bar with the head through and with the
shoulders and elbows locked.
12. Front ankle should be in front on the knee (in split position)
13. Back knee should be slighty bent
14. Recover Front Foot first, then back foot.
--------------------------------------------------
Conditioning
Metcon (7 Rounds for time)
Every 3 mins for 21 mins (7 rounds):
- 200/150m row
- 12 T2Bar
- 8 Burpees Box Jump Overs @ 24/20"
MON 12, OCTOBER 2020

Coach's Notes
Here we start a new 4 week cycle. This time influenced by the CLASSIC Wendler Strength
strategy. Wendler's intention was for this pattern to be repeated an infinite number of
times. However, we will follow this for two cycles.
--------------------------------------------------
Warm-up

▪️5 Inch worm
▪️10m Death March - Double KB
--------------------------------------------------
Primary Lifts
Deadlift (3 sets of 5 reps @ 80% + warm ups sets)
5
Work through the warm-up sets, taking at least 2 mins rest between sets:
5 reps @ 40%
5 reps @ 45%
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
--------------------------------------------------
Skill
HANDSTAND WALKING
There are three progressions. Use these if you do not have HSW yet. Only move the next
progression once you are confident.
Feel free to use these progressions as HSW warm-up too.
For those who have HSW, challenge yourself to beat the distance and marching reps each
week. It's important to rest between sets. The goal is to become confident on your hands.
It's difficult to do that under intensity.
- 1 Wall Walk
- Kick to Wall and 10 Handstand marches
🔸Progression 3 - 3 Rounds:
- Take one step back from the wall, kick up and walk 1-2 steps in to the wall on your hands.
🔸If you have Handstand walks, 3 rounds:

- 5-10m HSW + 10 free stand HS march
- Rest 1-2 mins
Wall Walks (1-3 Rounds of 1 perfect rep)
Wall Supported Handstand Shoulder Taps (3 x Sets of 1 Kick to Wall + 10 Marches/Taps)
https://www.youtube.com/watch?v=t8PtPtuJx8s
Handstand Walk Towards the Wall (3 Rounds of 2-3 steps as you feel.)
https://youtu.be/DA2H6Vcr_Q0
Take one step back from the wall, kick up and walk 1-2 steps in to the wall on your hands.
Handstand Walk + Shoulder Taps on the Spot (3 Rounds)
Can scale back to a walk + marching if tapping the shoulder is too intense.
- Rest 1-2 mins
--------------------------------------------------
6
Conditioning
Metcon (Time)
For Time:
21-15-9-15-21 reps of:

- Alternating DB Snatch
- 50 Double Unders between rounds
Age specific loads:
35+22.5/15kg
55+ 17.5/12.5kg
--------------------------------------------------
Finisher
Metcon (No Measure)
3 rounds, not for time:
- 10 Split Leg KB RDL (each side)

- 10-20 Leg Curl
- 10 Cals on any Erg @ 5/6RPE
If no access to leg curl machine, use a band as in linked:
🎥 https://youtu.be/LtTcXXgeRYo
TUE 13, OCTOBER 2020

Warm-up
Then...
▪️Clean Deadlift @ tempo 2222

5 sets of 3 @ 80% of clean
Build load over the sets, starting with an unloaded bar
▪️Banded Lat Stretch 3x30 secs
▪️Tall Clean
3 sets of 3 @ light load
Build load over the sets focussing on fast feet and speed under the bar
🎥 https://youtu.be/YhGbp1wp8Ls
▪️Tall Jerk
3 sets of 3 @ 30-50% of C&J
Build load over the sets.
7
Start with the bar at eye level as in the video from 19 secs.
🎥 https://youtu.be/QWCyQBN1vDM
--------------------------------------------------
Primary Lifts
Clean + Hang Clean + Jerk (7 Sets @ 70-75%)
1 Set = of 1+1+1
Build the load over the first 5 rounds, then settle on the prescribed load for the final 2/3
rounds.

2. Get the knees back quickly to ensure the bar path is vertical
hamstrings
9. Stay vertical in the jerk dip, which is mainly all knees
vertically.
13. Back knee should be slightly bent
--------------------------------------------------
Accessory work
Push Press (3 sets of 5 reps @ 80%)
5 reps @ 40%
5 reps @ 45%
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
--------------------------------------------------
Conditioning
Metcon (Time)
5 Rounds for Time:
- 5 Hang Snatch
- 5 Overhead Squats
8
- 15 C2Bar
- 15/10 Cals Assault Bike
Age Specific Loads:
35+60/40kg
55+ 50/35kg
55+ pull-ups

Warm-up

▪️5-10 Goblet Squats
▪️10 Cossack Squats
--------------------------------------------------
Primary Lifts
Front Squat (3 sets of 5 reps @ 80% + warm up sets)
5 reps @ 40%
5 reps @ 45%
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
--------------------------------------------------
Skill
⭕️⭕️ RING MUSCLE UPS!!
There are three progressions to work through here. Again, you can use them as a warm-up
for RMU if you already have RMU, or work through them towards RMU.
If you have RMU, challenge yourself each week to unbroken sets with GOOD FORM. An ugly
Tips:
A. Look straight ahead,
B. Point toes,
C. Keep legs straight, and
D. Relax shoulders
E. Remember the toe lift first,
9
F. Then hip drive,
G. Then sit-up!
🔸Warm-up Ring Muscle Ups:
1. Kip Swings on low rings
2. Banded low ring hollow body to hip drive and pull.
🔸Then 5 rounds, not for time:
- 3-5 Ring Muscle Ups or low ring Ring Muscle Ups

- 10/8 cals on any erg active recovery.
Beat or Kip Swings (3-5 sets of 7-8 reps)
Banded Ring Muscle Up Drill (3-5 sets of 3-5 reps)
Banded low ring hollow body to hip drive and pull.
https://youtu.be/alzyzScE-nI
Ring Muscle Ups (5 Rounds not for time: 3-5 reps + erg*)
*3-5 RMU or low ring RMU
--------------------------------------------------
Conditioning
⏱12 mins AMRAP:

- 3 Ring Muscle Ups
- 6 DB hang power clean and Jerk
- 12 cals Row
- 24 Double Unders
Age specific loads:
35+ 2 x 22.5/15kg
55+ 2 x 17.5/12.5kg
------------------
Finisher
Metcon (3 Rounds for weight)
3 rounds:
- 20m Sled Push AHAP
- 2 mins Rest

Warm-up
10

▪️10 Push-up to Side Plank
▪️5 KB Pull-overs
--------------------------------------------------
Primary Lifts
Bench Press (3 sets of 5 reps @ 80% + warm up sets)
5 reps @ 40%
5 reps @ 45%
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
--------------------------------------------------
Skill
Bar Muscle Ups
them towards BMU.
Tips:
E. then hip drive,
F. then sit-up!
- 3-5 Bar kips
11
- 3-5 chair swings
🔸5 Rounds:
--------------------------------------------------
Conditioning
Metcon (No Measure)
⏱ 16 Minute Alternating EMOM:

- 5 Burpees + 10 Wall Balls @ 9/6kg
- 15/12 Cals any erg
- 5 Burpees + 5 Deadlift
- 15 T2Bar
Age specific loads:
35+100/70kg
55+ 80/55kg
------------------
Finisher
Metcon (No Measure)
3 Rounds:
- 10-20m Bear Crawl with 2 dumbells
- 10-20 HSPU

Warm-up
12
Then...
▪️Snatch Deadlift with 3 secs pause at the knee
🔸 5 sets of 1
1 mins rest between sets
▪️Snatch Push Press
🔸 3 sets of 3
Start with unloaded bar.
▪️Muscle Snatch
🔸 3 sets of 3
--------------------------------------------------
Primary Lifts
High Hang Snatch + Hang Snatch + Snatch (7 sets @ 65-70%)
1 Set = 1+1+1
Use straps if you have them.

1. Snatch: Keep the bar close in the snatch set-up
the bar at this point
4. Jump with the bar at the hip crease and then pull yourself under the bar
5. Reveive the bar, after a strong trun-over, in to an OHS or partical (power) OHS
6. Stand up fully, then drop the bar to the floor. Alternatively, look up at the bar and allow it
to drop into your hip crease, then control it to the floor.
10. Take another breath, and reset for the next rep.
--------------------------------------------------
Accessory work
Back Squat (3 sets of 5 reps @ 80% + warm up sets)
5 reps @ 40%
5 reps @ 45%
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
--------------------------------------------------
Conditioning
13
18 mins AMRAP:
- 3 Bar Muscle Ups

- 6 Devils Press
- 12 GHD Sit-ups
- 18 Single Arm DB OH Lunges
- 400m row
Age specific loads:
35+
Devils Press 2 x 22.5/15kg
SA OH Lunge 1 x 22.5/15kg
55+
Devils Press 2 x 17.5/12.5kg
SA OH Lunge 1 x 17.5/12.5kg

Coach's Notes
--------------------------------------------------
Warm-up

▪️5 Inch worm
--------------------------------------------------
Primary Lifts
Deadlift (3 sets of 3 reps @ 85% + warm ups sets)
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
5 reps @ 65%
5 reps @ 75%
--------------------------------------------------
Skill
14
HANDSTAND WALKING
- 1 Wall Walk

- Rest 1-2 mins
Wall Walks (3 Rounds of 1 perfect rep)
- Rest 1-2 mins
--------------------------------------------------
Conditioning
Metcon (Time)
For Time:
100 Wall Balls Buy-in
Then 3 rounds:
- 4 Bar Muscle Ups
15
- 12 DB Push-Press
- 32 Double Unders
Age specific loads:
35+ 2 x 22.5/15kg
55+ 2 x 17.5/12.5kg
--------------------------------------------------
Finisher
Metcon (No Measure)
- 20m Farmers Walk @ RPE 8

- 10 Split leg KB RDL (each side)

Warm-up
Then...

▪️Tall Clean
▪️Tall Jerk
3 sets of 3 @ 30-50% of C&J
--------------------------------------------------
Primary Lifts
1 Set = of 1+1+1
16
rounds.

hamstrings
vertically.
--------------------------------------------------
Accessory work
Push Press (3 sets of 3 reps @ 85% + warm up sets)
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
5 reps @ 65%
5 reps @ 75%
--------------------------------------------------
Conditioning
Metcon (No Measure)
⏱ 20 Minute Alternating EMOM:

1 - 3 Ring Muscle Ups
2 - 10 Thrusters
3 - 250/200m row
4 - 1 mins rest
Age Specific Loads:
35+ 40/30kg
55+ 30/25kg
17
Warm-up

--------------------------------------------------
Primary Lifts
Front Squat (3 sets of 3 reps @ 85% + warm up sets)
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
5 reps @ 65%
5 reps @ 75%
--------------------------------------------------
Skill
Tips:
B. Point toes,
D. Relax shoulders
F. Then hip drive,
G. Then sit-up!
18

--------------------------------------------------
Conditioning
Metcon (Time)
⏱ For Time:
15/10/5 reps of:
- Clean and Jerk

- Burpees over bar
- T2bar
Age specific loads:
35+ @ 40/60kg
55+ @35/55kg
------------------
Finisher
Metcon (No Measure)
3 rounds:
- 20m Yoke @ 150/120kg
- 2 mins Rest
Adjust loading as needed and add a few warm-up lengths beforehand. If no access to yoke,
use the video as a modification - can also use KB hanging with bands.
🎥 https://youtu.be/8G59LFPAK9A
Alternatively, perform double overhead waiters carry with 2 KB/DB.
19
Warm-up

--------------------------------------------------
Primary Lifts
Bench Press (3 sets of 3 reps @ 85% + warm up sets)
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
5 reps @ 65%
5 reps @ 75%
--------------------------------------------------
Skill
Bar Muscle Ups
them towards BMU.
Tips:
20
E. then hip drive,
F. then sit-up!
- 3-5 Bar kips
- 3-5 chair swings
🔸5 Rounds:
--------------------------------------------------
Conditioning
Metcon (Time)
⏱ 3 Rounds for time:
- 15 C2 Bar Pull-ups
- 10 DB Box step Overs
- 5 Devils Press
Age specific loads:
DB Box Step Overs
21
35+ 1 x 22.5/15kg
55+ 1 x 17.5/12.5kg
Devils Press
35+ 2 x 22.5/15kg
55+ 2 x 17.5/12.5kg
------------------
Finisher
Metcon (No Measure)
3 Rounds:
- 1-3 Rope Climbs
- 10-20 HSPU
- 2 Mins Rest

Warm-up
Then...
🔸 5 sets of 1
🔸 3 sets of 3
▪️Muscle Snatch
🔸 3 sets of 3
--------------------------------------------------
Primary Lifts
22
1 Set = 1+1+1

Accessory work
Back Squat (3 sets of 3 reps @ 85% + warm up sets)
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
5 reps @ 65%
5 reps @ 75%
--------------------------------------------------
Conditioning
Metcon (Time)
⏱For Time:
- 400m run
- 100 KBS American
- 400m run
- 75 DB OH lunges
- 400m run
- 50 Burpees
- 400m run
Age specific loads:
35+
American KBS @ 24/16kg
SA OH Lunge 1 x 22.5/15kg
55+
American KBS @ 20/12kg
SA OH Lunge 1 x 17.5/12.5kg

23
Coach's Notes
--------------------------------------------------
Warm-up

▪️5 Inch worm
--------------------------------------------------
Primary Lifts
Deadlift (1 sets of max reps @ 90% + warm up sets )
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
3 reps @ 70%
3 reps @ 80%
Then...
A) 1 sets of max reps @ 90%
Then...
B) 2 sets of 1 rep @90%
Only score A
--------------------------------------------------
Skill
HANDSTAND WALKING
- 1 Wall Walk
24

- Rest 1-2 mins
Wall Walks (3 Rounds of 1 perfect rep)
- Rest 1-2 mins
--------------------------------------------------
Conditioning
Metcon (Time)
5 Rounds For Time:
- 6 Man Makers
- 18 DB front rack lunges
- 30 Double Unders
Age specific loads:
35+ 2 x 22.5/15kg
55+ 2 x 17.5/12.5kg
--------------------------------------------------
Finisher
Metcon (No Measure)
- 10 Split Leg KB RDL (each side)

- 10-20 Leg Curl
- 10 Cals on any Erg @ 5/6RPE
If no access to leg curl machine, use a band as in linked:
🎥 https://youtu.be/LtTcXXgeRYo
25
Warm-up
Then...

▪️Tall Clean
▪️Tall Jerk
3 sets of 3 @ 30-50% of C&J
--------------------------------------------------
Primary Lifts
1 Set = of 1+1+1
rounds.

hamstrings
26
vertically.
--------------------------------------------------
Accessory work
Push Press (1 sets of max reps @ 90% + warm up sets )
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
3 reps @ 70%
3 reps @ 80%
Then...
Then...
Only score A
--------------------------------------------------
Conditioning
⏱ 20 Minute AMRAP:
- 5 Bar Muscle Ups
- 10 HSPU
- 20 DB 1 arm OHS*
- 25/20 Cals on any erg
(*split evenly between the arms and swap as needed)

Age Specific Loads:
35+ 22.5/15kg
55+ 17.5/12.5kg

Warm-up
27
--------------------------------------------------
Primary Lifts
Front Squat (1 sets of max reps @ 90% + warm up sets )
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
3 reps @ 70%
3 reps @ 80%
Then...
Then...
Only score A
--------------------------------------------------
Skill
Tips:
B. Point toes,
D. Relax shoulders
F. Then hip drive,
G. Then sit-up!
28

--------------------------------------------------
Conditioning
Metcon (Time)
⏱ For Time:
18-16-14-12-10-8-6-4-2 reps of:

- Alt DB Snatch
-10 Over DB burpees between each round
Age specific loads:
35+ @ 22.5/15kg
55+ @ 17.5/12.5kg
------------------
Finisher
Metcon (3 Rounds for weight)
3 rounds:
- 20m Sled Push AHAP
- 2 mins Rest
AHAP: As heavy as possible

Warm-up
29
--------------------------------------------------
Primary Lifts
Bench Press (1 sets of max reps @ 90% + warm up sets )
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
3 reps @ 70%
3 reps @ 80%
Then...
Then...
Only score A
--------------------------------------------------
Skill
Bar Muscle Ups
them towards BMU.
Tips:
E. then hip drive,
F. then sit-up!
30
- 3-5 Bar kips
- 3-5 chair swings
🔸5 Rounds:
--------------------------------------------------
Conditioning
Metcon (Time)
⏱ 3 Rounds for time:
- 60 Double Unders
- 20 Thrusters
- 10 Deadlifts
Age specific loads:
Thrusters
35+ 30/25kg
55+ 20/15kg
Deadlifts
35+ 100/70kg
55+ 80/55kg
------------------
Finisher
Metcon (No Measure)
31
3 Rounds:
- 10-20m Bear Crawl with 2 dumbells
- 10-20 HSPU

Warm-up
Then...
🔸 5 sets of 1
🔸 3 sets of 3
▪️Muscle Snatch
🔸 3 sets of 3
--------------------------------------------------
Primary Lifts
1 Set = 1+1+1

32
Accessory work
Back Squat (1 sets of max reps @ 90% + warm up sets )
5 reps @ 40%
5 reps @ 45%
5 reps @ 55%
3 reps @ 70%
3 reps @ 80%
Then...
Then...
Only score A
--------------------------------------------------
Conditioning
Metcon (No Measure)
⏱ 20 Mins EMOM:
1 - 15/12 Cals run or Assault bike
2 - 10-15 Burpees
3 - 14 DB C&J
4 - 10-15 T2Bar
Age specific loads:
DB for C&J:
35+ 2 x 22.5/15kg
55+ 2 x 17.5/12.5kg
MON 02, NOVEMBER 2020

Coach's Notes
Deload week for the first cycle of the Wendler inspired 5/3/1 program. It's pretty self
explanatory, but hold back on the volume and loads used. Added some functional
accessories for fun.
--------------------------------------------------
Warm-up
🔸Then:
33
▪️3 rounds:
- 3 muscle clean + 1 press
▪️3 rounds:
- 3 Front squat at 25-35%
▪️3 rounds:
- 3 Tall Jerk
------------------
Clean and Jerk (Every 2 mins for 20 mins: 2 reps @ 60% )
Take your time to setup for every rep. In particular, please do no rush the jerk.

hamstrings
vertically.
------------------
Metcon (Time)
10m Handstand Walk Buy-in
21-15-9 reps of:

- Snatch
84-60- 36 reps of:
- Double Unders / Single Unders
10m Handstand Walk buy-out

Age Specific loads:
35+ 40/30kg
55+ 35/25kg
34
TUE 03, NOVEMBER 2020
Coach's Notes
--------------------------------------------------
Warm-up
🔸Then:
▪️Single Arm DB Z-Press:
3 sets of 5-10 reps
▪️Ring Rows:
3 sets of 5-10 reps
------------------
Shoulder Press (Every 2 mins for 6 sets: 10 reps @ 40-50%)
Build the load over the 6 sets
------------------
Handstand Work Practice (Work through the progressions )
Handstand skills;
Any of the following work on free standing holds, walking, obstacles and turns.
Progression 1 - 3 rounds:
- 1 Wall Walk
Progression 3 - 3 Rounds:
If you have Handstand walks, 3 rounds:

- Rest 1-2 mins
------------------
Metcon (Time)
5 Rounds:
- 5 Double KB Thrusters 24/16kg
35
- 15 C2Bar pull-ups
- 5 Double KB Snatch 24/16kg
- 15 Box Jumps
Age Specific loads:
55+ 16/12kg
WED 04, NOVEMBER 2020

Coach's Notes
--------------------------------------------------
Warm-up
🔸Then 2 rounds of:

▪️30 secs squat rocks
▪️10 Bodyweight Lunges
------------------
Back Squat (Every 2 mins for 6 sets: 10 reps @ 40-50%)
------------------
Butterfly Pull-Ups (Work through the progressions )
Butterfly Pull-up Skill:
🎥 Please watch this video first:

https://youtu.be/6ji4A5WCuBo
▪️2 rounds of Butterfly pull-ups progression 1:

- 5 reps Arms only on a box

- 5 reps of reverse bicycle kicks (feet together) If you get this, move on to progression 3
below. If not, work another 3 sets of this.
▪️3 rounds of Butterfly pull-ups progression 3 - hybrid:

- 1-2 strict pull-up to behind the bar, and drop. Feel the drop under the bar, then repeat. Start
to use a reverse bicycle kick if you feel this.
▪️6 rounds:
- 1-2 (if the skill is new) pull-ups
36
- rest as needed - at least 2 mins
🔺Or if skill is ok:
▪️4 rounds;
- 5-10 pull-ups or 5-10 butterfly chest to bar
🔺Or if proficient:
▪️10 Minute Alternating EMOM:

- 10/7 cals Assault bike at 6RPE
------------------
Metcon (5 Rounds for time)
Every 3 mins for 5 rounds:
- 3 Bar Muscle Ups

- 5 Power Cleans @ 70/45kg
- 10 Bar over Burpees
Age Specific loads:
55+ 60/40kg
FRI 06, NOVEMBER 2020

Coach's Notes
--------------------------------------------------
Warm-up
🔸Then...
▪️Snatch Deadlift
5 sets of 3 Build load over the sets. 1 mins rest between sets

3 sets of 3 Build load over the sets. Start with unloaded bar.
37
▪️Muscle Snatch + Snatch balance
------------------
Snatch (7 Minute EMOM: 1 Rep @ 50-60%)
Warm-up, then perform the EMOM at the same load.

5. Receive the bar, after a strong turn-over, in to an OHS or partial (power) OHS
------------------
Metcon (No Measure)
15 Minute Alternating EMOM:
1 - 18 Wall Balls @ 6/9kg
2 - 16/12 Calories Row
3 - 14 DB power clean @ 2x22.5/15kg
Age Specific loads:
55+ 17.5/12.5kg
SAT 07, NOVEMBER 2020

Coach's Notes
--------------------------------------------------
Warm-up

▪️5 Inch Worm
------------------
Deadlift (Every 2 mins for 6 sets: 10 reps @ 40-50%)
------------------
BMU Focus: (Work through the progressions )
38
for BMU if you already have BMU, or work through them towards BMU.
▪️Progression 1, 3 rounds:
- 3-5 Bar kips
- 3-5 chair swings
- 1-3 Low Bar BMU
▪️5 Rounds:
- 1- 5 BMU
🔺Tips:
E. then hip drive,
F. then sit-up!
🎥For low bar BMU, use a stack of plates and try to get the hips to the bar as shown in the
video. https://youtu.be/mMZMk7S2oTw";
------------------
Metcon (No Measure)
3 Rounds:
- 12 Devils press @ 2 x 22.5/15kg
- 24 T2B
- 480m Row
Age Specific loads:
55+
17.5/12.5kg
MON 09, NOVEMBER 2020

Coach's Notes
39
Week 1 - Classic 5-3-1 Strength sets of 5
--------------------------------------------------
Warm-up
🔸Then:
▪️3 rounds:
- 3 muscle clean + 1 press
▪️3 rounds:
- 3 Front squat at 25-35%
▪️3 rounds:
- 3 Tall Jerk
------------------
Clean and Jerk (Every 2 mins for 20 mins: 2 reps @ 70-80% )
Take your time to setup for every rep. In particular, please do no rush the jerk.

hamstrings
vertically.
------------------
Metcon (Time)
40
For time:
- 42 Double Unders
- 15 double DB Clean
- 42 Double Unders
- 12 double DB Clean
- 42 Double Unders
- 9 double DB Clean
- 42 Double Unders
- 9 double DB Snatch
- 42 Double Unders
- 42 Double Unders
Age Specific loads:
35+
2 x 22.5/15kg
55+
2 x 17.5/12.5kg
Metcon (Time)
6 Rounds:
- 3 Strict Ring Muscle Ups
- 10 cals any erg
- 10m Handstand Walk
- 10 cals
Scaling options:
1.Kipping RMU or low ring RMU
2. Bear Crawl or wall walk + 10 handstand march
TUE 10, NOVEMBER 2020

Warm-up
🔸Then:
▪️Single Arm DB Z-Press:
3 sets of 5-10 reps
▪️Ring Rows:
3 sets of 5-10 reps
------------------
Shoulder Press (3 sets of 5 reps @ 80%)
Warm up with:
5 reps @ 40%
5 reps @ 45%
41
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
Work through the warm-up sets, taking at least 2 mins rest between sets.
------------------
Handstand Work Practice (Work through the progressions )
Handstand skills;
Any of the following work on free standing holds, walking, obstacles and turns.
- 1 Wall Walk
Progression 3 - 3 Rounds:
If you have Handstand walks, 3 rounds:

- Rest 1-2 mins
------------------
Metcon (No Measure)
Every 3 mins, for 18 mins:
- 20 cals Row
- 20 Wall Balls
Age Specific loads:
All - 9/6kg
Metcon (Weight)
3 rounds:
- 40m Sled push light load
- 2 mins rest
WED 11, NOVEMBER 2020

Warm-up

▪️30 secs squat rocks
▪️10 Bodyweight Lunges
------------------
Back Squat (3 sets of 5 reps @ 80%)
42
Warm up sets as follows:
5 reps @ 40%
5 reps @ 45%
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
------------------
Butterfly Pull-Ups (Work through the progressions )
Butterfly Pull-up Skill:
🎥 Please watch this video first:

https://youtu.be/6ji4A5WCuBo

- 5 reps Arms only on a box

- 5 reps of reverse bicycle kicks (feet together) If you get this, move on to progression 3
below. If not, work another 3 sets of this.
▪️3 rounds of Butterfly pull-ups progression 3 - hybrid:

- 1-2 strict pull-up to behind the bar, and drop. Feel the drop under the bar, then repeat. Start
to use a reverse bicycle kick if you feel this.
▪️6 rounds:
- 1-2 (if the skill is new) pull-ups
🔺Or if skill is ok:
▪️4 rounds;
🔺Or if proficient:
▪️10 Minute Alternating EMOM:

- 10/7 cals Assault bike at 6RPE
------------------
Metcon (Time)
43
5 rounds:
- 5 Shoulder to Overhead @ 70/45kg

- 10 Front Squats
- 15 Handstand Push-ups
- 20 KBS Russian @ 24/16kg
Age Specific loads:
+55 Kettlebells
@ 16/12kg
Shoulder to Overhead
+55 @ 50/35kg
Scaling options:
1. Piked Push-ups or
2. Hand Release Push-ups
Metcon (No Measure)
3 rounds:
- 5-15 dips
- 20m Farmers Walk @ 2 x 32/24kg KB or heavier if possible
FRI 13, NOVEMBER 2020

Warm-up
🔸Then...
▪️Snatch Deadlift

3 sets of 3 Build load over the sets. Start with unloaded bar.
▪️Muscle Snatch + Snatch balance

44
------------------
Snatch (Build to a heavy single of no more than 80%)
10-15 Reps at 70-80%
Build the load over the sets, resting 2 minutes between each lift. The goal is to finish on a
heavy single for today - no more than 80%. If you miss a lift 3 times, drop the load and build
back up again. If you miss your final lift, drop the load by 20% and finish on a really good rep.

5. Receive the bar, after a strong turn-over, in to an OHS or partial (power) OHS
------------------
Metcon (No Measure)
Every 7 mins for 2 rounds:
- 30 Burpee Box jumps @ 24/20"

- 30 Unloaded Thrusters @ 20/15kg
- 10 Ring Muscle Ups
Scaling Options:
1. Low Ring RMU or Pull-ups
Metcon (No Measure)
5 Rounds:
- 20m DBall bear hug carry
- 1 mins rest
Age specific loads:
35+ 60/40kg
55+ 50/35kg
SAT 14, NOVEMBER 2020

Warm-up

▪️5 Inch Worm
45
------------------
Deadlift (3 sets of 5 reps @ 80%)
Warm Up sets as follows:
5 reps @ 40%
5 reps @ 45%
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
------------------
BMU Focus: (Work through the progressions )
for BMU if you already have BMU, or work through them towards BMU.
- 3-5 Bar kips
- 3-5 chair swings
- 1-3 Low Bar BMU
▪️5 Rounds:
- 1- 5 BMU
🔺Tips:
E. then hip drive,
F. then sit-up!
🎥For low bar BMU, use a stack of plates and try to get the hips to the bar as shown in the
video. https://youtu.be/mMZMk7S2oTw";
------------------
Metcon (Time)
46
50/35 cal Assault bike buy in, then:
21-15-9
- DB Alt Snatch
- DB 1 arm OH Lunge
50/35 cal Assault bike buy out

Age Specific loads:
35+ 27.5/20kg
55+ 22.5/15kg
47

The Athlete Program - Masters

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The Athlete Program - Masters

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WED 07, OCTOBER 2020

THE ATHLETE PROGRAM - MASTERS

🔸Then... 2 rounds of:

Ensure you rest enough between sets.

🔸Progression 2 - 3-5 reps:

🔸Progression 3 - 3-5 reps:

🔸If you have HSPU, 5 rounds, not for time:

Min 1: 5 Burpees + 10 Alt DB Snatch

Wallballs all @ 9/6kg

FRI 09, OCTOBER 2020

🔸Then... 2 rounds of:

Ensure you rest 1-2 mins between sets.

SAT 10, OCTOBER 2020

🔸4 sets of 1+2 ▪️Clean and Press

Key points of performance to remember:

MON 12, OCTOBER 2020

🔸Then... 2 rounds of:

Feel free to use these progressions as HSW warm-up too.

🔸If you have Handstand walks, 3 rounds:

21-15-9-15-21 reps of:

- 10 Split Leg KB RDL (each side)

TUE 13, OCTOBER 2020

▪️Clean Deadlift @ tempo 2222

▪️Banded Lat Stretch 3x30 secs

Key points of performance to remember:

WED 14, OCTOBER 2020

🔸Then... 2 rounds of:

⭕️⭕️ RING MUSCLE UPS!!

Ensure you rest 1-2 mins between sets.

🔸Warm-up Ring Muscle Ups:

1. Kip Swings on low rings

2. Banded low ring hollow body to hip drive and pull.

🔸Then 5 rounds, not for time:

- 3-5 Ring Muscle Ups or low ring Ring Muscle Ups

⏱12 mins AMRAP:

FRI 16, OCTOBER 2020

🔸Then... 2 rounds of:

There are three progressions to work through here.

Ensure you rest 1-2 mins between sets.

⏱ 16 Minute Alternating EMOM:

SAT 17, OCTOBER 2020

▪️Snatch Deadlift with 3 secs pause at the knee

▪️Snatch Push Press

Use straps if you have them.

Key points of performance to remember:

- 3 Bar Muscle Ups

MON 19, OCTOBER 2020

🔸Then... 2 rounds of:

Feel free to use these progressions as HSW warm-up too.

🔸If you have Handstand walks, 3 rounds:

100 Wall Balls Buy-in

- 20m Farmers Walk @ RPE 8

TUE 20, OCTOBER 2020

▪️Clean Deadlift @ tempo 2222

▪️Banded Lat Stretch 3x30 secs

Key points of performance to remember:

⏱ 20 Minute Alternating EMOM:

🔸Then... 2 rounds of:

⭕️⭕️ RING MUSCLE UPS!!

Ensure you rest 1-2 mins between sets.

1. Kip Swings on low rings

2. Banded low ring hollow body to hip drive and pull.

🔸Then 5 rounds, not for time: