April 13, 2018 – Masters Qualifier Prep Program

AM Session
Dynamic Mobility, Activation and Warm-Up
Two sets of:
T-Spine Pulse on Bench x 30 seconds
Foam Roll Lats x 30 seconds each side

and then …

Hawaiian Squats x 3 reps per side
Deep Squat Progressions x 5 reps

and then …

Warm-Up
Jumping forward and backwards x 10 reps (Feet are together and jump forward, then backwards over an imaginary line)
Jump Lateral x 10 reps to the right/10 reps to the left (Feet are together and jump to the right side and back, over an imaginary line. Then repeate to the left side)
Jump Diagonal x 10 reps to the upper right/10 reps to the upper left (Feet are together and jump diagonally forward to the right, over an imaginary line. Then repeat to the left side)
Jumping Jacks x 30 reps

Assume a Prone Plank Hold Position and then …

Forward Hand Taps x 10 reps per arm (maintaining a plank position, reach slightly forward with one arm to tap the ground, then bring back into position. Be quick about this and don’t loose your plank hold. Repeat on the opposite arm)
Lateral Hand Taps x 10 reps per arm (maintaining a plank position, reach to the side with one arm to tap the ground, then bring back into position. Be quick about this and don’t loose your plank hold. Repeat on the opposite arm)
Mountain Climbers x 30 seconds (keep the back nuetral and bring the knees to just under the hips, no higher then that)

*I will have videos of the above soon

Finish with 6-10 Supinated Grip Pull-Ups

A.
35-54:
Every minute, on the minute, for 5 minutes:
1-2 Strict Muscle-Ups
If you do not have strict muscle-ups, then perform these.

Rest as needed, and then …

Three sets of:
Handstand Walks x 50 feet (goal is to be unbroken)
Rest 60 seconds

55-59:
Every minute, on the minute, for 5 minutes:
2-3 Banded Strict Muscle-Ups

Rest as needed, and then …

Three sets of:
Handstand Walks x 25 feet (use assistance if needed)
Rest 60 seconds

60+:
Every minute, on the minute, for 5 minutes:
2-3 Banded Strict Muscle-Ups

Rest as needed, and then …

Three sets of:
Handstand Walks x 10-15 feet (use assistance if needed)
Rest 60 seconds

B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 1 reps

Build over the course of the 6 sets to 95% of 1-RM

C.
35-54:
Three sets for times of:
Run 600 Meters
95/65 lbs Thrusters x 15 reps
Lateral Burpees over the Barbell x 15 reps
Pull-Ups x 20 reps
Rest 3 minutes

55+:
Three sets for times of:
Run 600 Meters
65/45 lbs Thrusters x 15 reps
Burpees over the Barbell x 15 reps
Pull-Ups x 15 reps
Rest 3 minutes

Notes:
It is important to keep your burpees consistent and fast. Stay low as you jump over the barbell and make sure it is a two-footed jump. Find a good rhythm on your thrusters and work to keep them unbroken every set. Work to keep your sets consistent so that means push on your run, try not to trail off your pace too much on your 600 meters.

PM Session (Optional Session)
A.
Three sets of:
Bulgarian Split Squat x 6-8 reps @ 3011 per leg; Rest 45 seconds between legs
Rest 60-90 seconds
Strict Supinated Grip Chest-to-Bar Pull-Ups x 5 reps
55+: Strict Supinated Grip Pull-Ups x 5 reps
Rest 60-90 seconds

B.
Three sets of:
Ring Hamstring Curls x 15 reps
Rest 45 seconds
Ab-Wheel Roll-Outs x 10-15 reps
Rest 45 seconds

Group Not Participating in Masters Qualifier
(Same Warm-Up)
A.
All Age Divisions:
Every minute, on the minute, for 5 minutes:
2-3 Muscle-Up Transition with feet on the box 
OR
2-3 Muscle-Up Transition with feet on the floor

Rest as needed, and then …

35-54:
Three sets of:
Handstand Marching x 30 reps
Rest 60 seconds

55+:
Three sets of:
Nose-to-Wall Handstand Hold x 30 seconds
Rest 60 seconds

B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 1 reps

Build over the course of the 6 sets to 95% of 1-RM

C.
As many rounds and reps as possible in 12 minutes:
Run 400 Meters
Thrusters x 12 reps
Burpees over the Barbell x 12 reps
Pull-Ups x 12 reps

35-54: 95/65 lbs
55+: 65/45 lbs

Note:
If you are working on butterfly pull-ups, then check out these two articles with drills to help you get butterfly pull ups.
Breaking Down the Butterfly Pull-Up: The Pull
Breaking Down the Butterfly Pull-Up: The Bottom Half
Stay low on those burpees over the barbell and enjoy this 12 minute burner!

D.
Three sets of:
Ring Hamstring Curls x 15 reps
Rest 45 seconds
Ab-Wheel Roll-Outs x 10-15 reps
Rest 45 seconds