December 12, 2020 – Masters Program

Mobility & Activation
Spend 5 minutes with a LAX ball to your pecs and then …

Spend 5-10 minutes rolling out your traps and pecs.

and then …

CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs

x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)

A.
All Age Divisions
One set of:
Wall Slides x 40 reps (or 2 minutes)

Followed by. . .

One set of:
Handstand Push-Up Negatives x 5 reps @ 50A5 (please use a riser if needed)

35-54:
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Ups to 8″ Deficit x 5-6 reps
(Please reduce the deficit if needed)
55+: Box Bridged Handstand Push-Ups to 4″ Deficit x 4-5 reps

Immediately followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Ups to 4″ Deficit x 4-5 reps
(Please reduce the deficit if needed)
55+: Skip

Immediately followed by. . .

All Age Divisions
Three sets of:
Nose to Wall Handstand Hold x 20-30 seconds
Rest 15 seconds

B.
Spend 5 minutes practicing cycling ground to overhead

and then …

In 30 seconds, complete:
Max Ground to Overhead
Rest 30 seconds

In 60 seconds, complete:
Total reps of Ground to Overhead completed in 30 seconds
Rest 30 seconds

In 30 seconds, complete:
Max Ground to Overhead (try to match your first set)

35-49: 185/125 lbs
50-54: 155/115 lbs
55-59: 135/95 lbs
60+: 115/75 lbs

C.
35-49:
For time:
40 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 10′ target)
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups*
30 Chest-to-Bar Pull-Ups
40 Wall Ball Shots

*If Strict Handstand Push-Ups are a strong movement for you, then do them to a 4/2″ deficit

50-54:
For time:
30 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)
20 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots

55+:
For time:
30 Wall Ball Shots (20 lbs to 9′ target; 10 lbs to 9′ target)
20 Pull-Ups
10 Strict Handstand Push-Ups to 5″ riser OR 10 Wall Climbs
20 Pull-Ups
30 Wall Ball Shots

Time Cap: 20:00

Progressions for Strict Handstand Push-Ups
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Happy Saturday everyone! You have been given a gift this week – two sessions with ‘light’ wall ball shots! You are so welcome! I’d like to see you all go unbroken on that first set of wall ball shots! Then, take on the pull-ups with some planned breaks like 15/15 or 10/10/10. Be quick to jump right back onto the bar if you do break up your pull-ups. This will help you at your sHSPU station. For some of you, knocking these out in fast singles will be better then trying for bigger chunks but standing around waiting to kick back up. Ultimately, it is up to the athlete and how best they handle strict handstand push-ups bu do not grind out any reps! Once you complete that station, you are back to the pull-ups and go by feel here! Then go for max reps with the last set of wall ball shots (with the goal of going unbroken)! Have fun!

Additional Optional Running Endurance Session
Three sets of:
1200 Meter Run
Rest 4-6 minutes