December 26, 2020 – Masters Program

Mobility, Activation & Warm-Up
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.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 15 seconds effort
Interval 2 – Back-To-Wall Handstand Finger Press Away x 15 seconds effort
*Do not allow your body to change shape while pressing away from the wall. The entire movement needs to rely on the strength of the forearm and fingers. If you find that the movement is too difficult you may need to move your hands closer to the wall.

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press Handstand x 3 reps
*Take your time to find balance by first bending the elbows (toward the wall) and pushing your head forward away from the wall.
Interval 2 – Finger Press x 20 reps

Followed by . . .

3-5 Minutes Handstand Walk Practice

B.
For time:
10 Cleans @ 60% of 1-RM Clean
8 Cleans @ 65% of 1-RM
6 Cleans @ 70% of 1-RM
4 Cleans @ 75% of 1-RM

Use one barbell switching out your own plates. Move the barbell the fastest, most efficient way. Please note both your time and the load used.

C.
“Strict Nicole”
As many rounds and reps as possible in 20 minutes:
Run 400 Meters
Max Strict Pull-Ups

If you don’t have strict pull-ups then try this modification: Seated Strict Pull-Ups

This is a strict version of Nicole so instead of doing kipping pull-ups, you’ll be doing strict pull-ups. This workout is essentially testing strict pull-up endurance so be smart as to when you jump up onto the pull-up bar. Your set ends when you drop off the bar. Start off fast on your runs and then pull back with 100-150 meters left in your run to bring your heart rate down for your strict pull-ups. You can utilize any grip or do a mixture of grips throughout the workout!

Additional Option Running Endurance Session
For time:
Run 1600 Meters @ 80% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace
Run 1600 Meters @ 85-90% of 5k PR pace