October 3, 2020 – Masters Program

Mobility & Activation
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Walk (Left)
30 seconds of Banded Lateral Walk (Right)
30 seconds of CrossOver Symmetry Reverse Flies
30 seconds of CrossOver Symmetry Bent Over Rows
20 seconds of Banded Forward Walk (Left)
20 seconds of Banded Forward Walk (Right)
Rest 60 seconds

You should be able to complete this entire circuit in less than 12 minutes.

A.
Take 10-15 minutes to play around with your Handstand Walks. This may mean doing some of the below drills or, if you are confident with your Handstand Walking skills, then set up a handstand obstacle course (be safe).

A few handstand walking drills:
Single-Leg Thigh Taps
Box Single-Leg Thigh Taps
Wall Facing Handstand Marching
Freestanding Split Handstand Hold
Donkey Kicks

B.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.

C.
For time:
10 Deadlifts
20 Strict Handstand Push-Ups
30 Alternating Dumbbell Snatch
40 Wall Ball Shots
50 Calorie Row
40 Wall Ball Shots
30 Alternating Dumbbell Snatch
20 Strict Handstand Push-Ups
10 Deadlifts

35-49: 225/185 lbs; 75/55 lbs; 20/14 lbs to 10′ target
50-54: 205/155 lbs; 65/45 lbs; 20/14 lbs to 10′ target
55-59: 185/135 lbs; 5″ riser for sHSPU; 55/35 lbs; 20/10 lbs to 9′ target
60+: 155/105 lbs; 5″ riser for sHSPU; 45/25 lbs; 20/10 lbs to 9′ target

Same format as last week but different movements. Grab a friend and divide the work up if you want an easier Saturday! Look back at your approach to the workout last week and assess if that same approach will work with todays session. Avoid hitting any ‘grindy’ reps with the strict HSPU and maintain good mechanics on the DB snatches since the weight is heavy (you’re welcome). The wall ball shots are light so push to keep these as close to unbroken as possible. In your comments note how you broke the workout up and what you learned from it!

Progressions for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press

Additional Optional Run Session
20 Minute Tempo Run

< 6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per lap)
< 7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per lap)
< 8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per lap)