April 18, 2018 – Masters Qualifier Prep Program

AM Session
Dynamic Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 45 seconds per side
Band Distracted Lat Stretch x 45 seconds per side
Band Distracted Hamstring Floss x 45 seconds per side

and then …

Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps

followed by …

Two sets of:
Scap Pull-Ups x 5 reps
Strict Pull-Ups x 8 reps
Banded Good Mornings x 12 reps
Banded Air Squats x 15 reps

A.
35-49:
Three sets, for times, of:
Double-Unders x 50 reps
Ring Muscle-Ups x 7/5 reps
Rest 90 seconds

50-54:
Three sets, for times, of:
Double-Unders x 50 reps
Ring Muscle-Ups x 5/3 reps
Rest 90 seconds

55+:
Three sets, for times, of:
Double-Unders x 30 reps
Ring Muscle-Ups x 3/1 reps
Rest 90 seconds

Notes:
Adjust the volume if your shoulders are feeling tired. I am just looking for a smooth transition from double-unders into ring muscle-ups so the volume can be adjusted based on each athlete.

B.
Six-Eight sets of:
Deadlift x 1 rep @ 80-85% of 1-RM Deadlift
Rest 30 seconds

*This needs to be as explosive as possible during the concentric phase

Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

C.
Every minute, on the minute, for 21 minutes:
Minute 1 – Burpee Box Jump-Overs x 5 reps + Chest-to-Bar Pull-Ups x 6 reps
Minute 2 – Deadlift x 6 reps + Wall Ball Shots x 8 reps
Minute 3 – Handstand Walk x distance based on age division

35-49: 225/155 lbs; 30 to 10′ target; 20 lbs to 9′ target; 15 ft. Handstand Walk
50-54: 225/155 lbs; 30 to 10′ target; 20 lbs to 9′ target; 10 ft. Handstand Walk
55+: 185/135 lbs; 20 lbs to 10′ target; 14 lbs to 9′ target; 35/20 lbs Dumbbell Push-Press x 8 reps OR 5 ft. Handstand Walk

Note:
Adjust the reps and/or distance on the Handstand Walk so ensure that you have 10-15 seconds of rest after each minute. The focus should be on making all movements smooth and transitions quick. Practice having good posture after each minute is complete and work on keeping the mind just focused on the task at hand.

PM Session (Optional Session)
A.
Every 5 minutes for 30 minutes (6 sets):
60 seconds Max Calorie Assault Bike

*These are all out efforts

B.
Three sets of:
Bamboo Press x 3-4 reps with a 2 second pause at the top
Rest as needed

Group Not Participating in Masters Qualifier
(Same Warm-Up)
A.
All Age Divisions
Three sets of:
Band Assisted Strict Muscle-Up Transitions x 6 reps
Ring Pull-Ups x 4-6 reps

Rest as needed, and then …

35-54:
Five sets of:
Strict Ring Muscle-Up x 1-3 reps
Rest 30 seconds

55+:
Five sets of:
Banded Strict Ring Muscle-Ups

x 1-3 reps
Rest 30 seconds

B.
Eight-Ten sets of:
Deadlift x 1 rep @ 80-85% of 1-RM Deadlift
Rest 30 seconds

*This needs to be as explosive as possible during the concentric phase

Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

C.
Every 5 minutes for 30 minutes (6 sets):
60 seconds Max Calorie Assault Bike

*These are all out efforts

D.
Three sets of:
Bamboo Press x 3-4 reps with a 2 second pause at the top
Rest as needed

Three sets of:
Supinated Grip Barbell Rows x 5-6 reps @ 2111
Rest as needed