April 13, 2024 – Masters Program

Mobility, Activation & Warm-Up
Over the course of 5-7 minutes, move through the following band assisted drills:
Pec Stretch
Lat Stretch
Tricep Stretch

followed by …

Three rounds, not for time, of:
60 Ring Plank Push Up Hold
10 Pronated Grip Band Pull Aparts
10 Supinated Grip Band Pull Aparts
10 Banded Presses
10 Ring Rows + 5 Second Iso Hold at Rings on last Rep

A.
Six sets of:
Bench Press x 3-4 reps @ 65+%
Rest 1-2 minutes between sets

B.
35-54:
For time:
30 Strict Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
30/20 Calorie Row
30/20 Calorie Echo/Assault Bike
30 Power Cleans (135/95lbs)

55+:
For time:
30 Strict Handstand Push-Ups to 3″ riser
30 Pull-Ups
30/20 Calorie Row
30/20 Calorie Echo/Assault Bike
30 Power Cleans (95/65lbs)

C.
Three sets of:
6-8 Dumbbell Z Press
Rest 30 seconds
Ab-Wheel Roll-Outs x 10 (slow)
Rest 1-2 minutes

D.
Three sets of:
5-8 Weighted Stationary Dips + Max Non Weighted Stationary Dips
Rest 30-60 seconds
10-12 Ring Rows
Rest 1-2 minutes

Cooldown
12 Minute Bike, Jog or Walk and every 3 minutes complete 15 Reverse Snow Angels

General Training Notes
Bench Press
Bench day! Please make sure your last 2-3 sets are heavier then your last sets from last weeks progressions. Focus on having speed as you drive the bar off your chest and keeping your eyes on the ceiling above versus the barbell.

Conditioning
Grab a friend and coerce them to do this fun chipper style workout. If you are good with sHSPU then test yourself today and try to go unbroken! Test yourself here! If you know that volume sHSPU give you trouble then break early. Come down, quick shake and right back up. You’d be suprised at how quick you can clip through these reps when breaking them up but being super quick to kick back up onto the wall. For everyone, stay on the pull-up bar as long as you are in rhythm and you’re breathing well. If you struggle with volume then the sHSPU concept also applies to your chest-to-bar pull-ups. Break early but be quick to get right back onto the pull-up bar. Try not to stay on and get your swing back; just drop down and jump right back up. The row and bike are there to just keep pushing your heart rate up so really focus on deep breaths and calming your breathing; even though you may not be slowing down your pace. The calmer your breathing is, the more in control you are of your pace and exertion level. Then fast singles on the power cleans. Follow that barbell down and get those shins right back on it. Stay disciplined here to finish with a strong time.

Strict Handstand Push-Up Scaling Options
Dumbbell L-Seated Press
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Dive Bomber Push-Ups x Double the reps

Accessory Work
Upper body blast to finish out your session today. If you hit the 8 rep range on the db z press then go up in weight for the next set! Stay controlled on the ab-wheel rollout; I shouldn’t see you crashing into the floor on these. Then add some weight for your stationary dips and finish with max reps. If you aren’t able to add weight then try doing 5-8 BW Stationary Dips + band assisted dips x max reps.

HAPPY SATURDAY!