January 11, 2022 – Masters Program

Mobility & Activation
Hawaiian Squat x 5 reps per side

followed by …

Prone Plank Shoulder Circles x 10 reps each direction
Plank Shoulder Taps x 20 reps
Single Leg Hip Bridge x 5 reps per leg

Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
25 Banded Face Pulls
10 Sumo Stance Empty Bar Good Mornings
10 Medball Squat Cleans

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean & Jerk
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90+%

B.
“Midline Mashup”

35-49:
For time
25-foot Handstand Walk
20 GHD Sit-Ups
25-foot Handstand Walk
30 GHD Sit-Ups
25- foot Handstand Walk
40 GHD Sit-Ups
25-foot Handstand Walk

50-54:
For time
20 GHD Sit-Ups
25-foot Handstand Walk
25 GHD Sit-Ups
25-foot Handstand Walk
30 GHD Sit-Ups
25-foot Handstand Walk

55+:

For time
3 Wall Walks
20 Weighted Sit-Ups (20/14 lbs)
3 Wall Walks
25 Weighted Sit-Ups (20/14 lbs)
3 Wall Walks
30 Weighted Sit-Ups (20/14 lbs)
3 Wall Walks

Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):

Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
OR
Wall Climb x 1 rep for every 10′

C.
Every 2 minutes for 10 minutes (5 sets):
12 GHD Hip Extensions (weighted or unweighted)
6 Reverse Flies (light)

Athlete Notes:
Today is a little midline madness. Handstand walking after a bunch of GHD’s is always challenging. Use today as a day to bulletproof your midline and work on some skills! We want to see quick transitions and people kicking up right after the GHD. When you’re on the GHD work on being fast, and if you take a break, make it a quick breath at the top and then keep moving. If you’re starting to really grind out reps then we’d advise cutting the volume back, or taking a longer rest (that’s when you’ll see your abs be REALLY sore the following day). Have some fun on a little skill work midline mashup!

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
Three sets of:
Front Foot Elevated Lunge x 10-12 reps each leg
Rest as needed

B.
Three sets, for times, of:
30 Heavy Double-Unders OR 50 Double-Unders
Single Leg Squat x 10-12 reps each leg
55+: Weighted MedBall Step-Ups (20/14 lbs)
Rest 60 seconds