February 21, 2020 – Masters Program

Mobility, Activation and Warm-Up
T-Spine Opener per Julien

and then …

Shoulder Circuit

Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters

Gymnastics Conditioning Primer
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – 45 seconds of Ski Erg or Assault Bike
Minute 2 – 30 seconds of Alternating Pistols
Minute 3 – 30 seconds of Handstand Walk
Minute 4 – 45 seconds of Row or Bike Erg
Minute 5 – 30 seconds of Kipping Handstand Push-Ups (add deficit if you’d like)

55+:

Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – 45 seconds of Ski Erg or Assault Bike
Minute 2 – 30 seconds of Medicine Ball Box Step Ups (20/14 lbs; 24/20″)
Minute 3 – 30 seconds of Handstand Walk or Wall Walks
Minute 4 – 45 seconds of Row or Bike Erg
Minute 5 – 30 seconds of Kipping Handstand Push-Ups

Use this session to warm-up and focus on movement proficiency.

Back Squat Progressions
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes

Barbell Cycling Conditioning
Four sets for times of:
20/15 Calories of Assault Bike
Cleans*
Rest 2 minutes

35-49:
*Set 1 – 9 Cleans (225/155 lbs)
*Set 2 – 12 Cleans (185/125 lbs)
*Set 3 – 15 Cleans (145/95 lbs)
*Set 4 – 18 Cleans (95/65 lbs)

50-54:
*Set 1 – 9 Cleans (185/125 lbs)
*Set 2 – 12 Cleans (145/95 lbs)
*Set 3 – 15 Cleans (95/65 lbs)
*Set 4 – 18 Cleans (75/55 lbs)

55+:
Four sets for times of:
15/10 Calories of Assault Bike
Cleans*
Rest 2 minutes

*Set 1 – 9 Cleans (145/95 lbs)
*Set 2 – 12 Cleans (95/65 lbs)
*Set 3 – 15 Cleans (75/55 lbs)
*Set 4 – 18 Cleans (65/45 lbs)

These may be power or squat. Move the barbell the fastest most efficient way for you. The goal of this portion is power output. Please push the pace and limit transition time from bike to barbell and between reps.

If Set 1 is more then 75% of your 1-RM then please reduce the weight.

Posterior Chain Accessory Work

Three sets of:
Weighted GHD Hip Extensions x 6-8 reps @ 3012
Rest 60 seconds
Banded Internal/External Rotation x 10-12 reps
Rest 60 seconds

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Optional Additional Nasal Breathing
35-54:
As many rounds and reps as possible in 20 minutes:
Run 400 Meters
Dumbbell Push-Press x 15 reps (50/35 lbs)
Russian Kettlebell Swing x 25 (24/20 kg)

55+:
As many rounds and reps as possible in 20 minutes:
Run 400 Meters
Dumbbell Push-Press x 15 reps (35/20 lbs)
Russian Kettlebell Swing x 25 (20/16 kg)

*If you live somewhere that does not allow you to run outside then substitute a 500 meter row for the run.

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Optional Additional GHD Sit-Up Accumulation Session
For time:
25 Weighted GHD Sit-Ups
5 Rope Climbs
25 Weighted GHD Sit-Ups

The rope climbs can be legless if you’d like or a mixture of legless/with legs.