December 3, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Hip Flexor Stretch x 60 seconds per side
KB Ankle Pulse x 10 reps per ankle

and then …

Two sets of:
Hawaiian Squats x 5 reps per side
Banded Clam Shell Hold x 30 seconds per side

and then …

Two sets of:
Assault Bike x 30 seconds
Air Squats x 15 reps
Hollow Rocks x 20 seconds

A.
35-54:
Every 2:30, for 15:00 (6 sets):
Front Squat x 2 reps

*Sets 1-3 @ 80%
*Sets 4-5 @ 85%
*Sets 6 @ 90%

55+:
Every 2:30, for 15:00 (6 sets):
Front Squat x 1 rep

*Sets 1-3 @ 80%
*Sets 4-5 @ 85%
*Sets 6 @ 90%

B.
Every 2:30, for 15 minutes, complete:
Power Clean + Front Squat

Over the course of the 6 sets, build to a heavy Power Clean + Front Squat complex

C.
35-54:
100 Double-Unders

and then …

Five rounds for time of:
15 Calorie Row
6 Hang Squat Snatches (135/95 lbs)

and then …

100 Double-Unders

55+:
100 Double-Unders

and then …

Five rounds for time of:
15 Calorie Row
6 Hang Squat Snatches (95/65 lbs)
*Can be received in a power position and then taken into a squat.

and then …

100 Double-Unders

Note:
This workout comes down to managing your shoulder fatigue. The opening 100 double-unders should be done with relaxed shoulders, good breathing with eyes fixed on one spot. Once you complete your double-unders, lay the rope out flat so it is easy to pick up for the double-unders at the end.

You can push the pace on the row but manage your breathe so that you can get off the erg, approach the barbell and work to do your hang squat snatches unbroken. If you need to break, try to break at 3/3 or 4/2 and bring your shins directly to the bar to minimize rest time.

As you approach your last set of double-unders, take a deep breathe and try to relax your shoulders. I’d rather you take an extra 3 seconds to get focused for your double-unders then start immediately on them and trip up. The key is to stay smooth!

D.
Two Sets of:
DB Cuban Press x 12 reps
Supinated Grip Pull Ups x 6-10 reps

followed by…

Two Sets of:
Diamond Push Ups x 12 reps
DB Lateral Raises x 12 reps

followed by…

Two sets of:
1/2 Kneeling Landmine Rotations x 10 reps each side
Rest 30 seconds
Ab-Wheel Rollouts x 10 reps
Rest 30 seconds

Optional Gymnastics Session
Two sets of:
Handstand Marching Against Wall x 16-20 reps
(If you have a hard time with this then progress Handstand Marching to a box with Handstand Marching on Box x 16-20 reps
Rest 60 seconds

and then …

One set of:
Single Leg Thigh Taps x 16-20 reps
(If you have a hard time with these then progress to Single Leg Thigh Taps on Box x 16-20 reps

Rest until recovered, and then …

Three-Five sets of:
Handstand Walk to Wall

35-49:

15′
50-54: 10′
55+: 5′

You can use assistance if the walks are challenging. Have someone spot you and help gently guide you as you walk to the wall.