July 10, 2020 – Masters Program

Mobility & Activation
Partner Front Rack Assisted Stretch (3 contract/relax per arm)
Tricep Stretch x 20-30 seconds per side

and then …

One-Two sets:
T-Spine Pulse on Bench x 60 seconds
Alternating Shoulder Taps x 30 reps
Wrist Stretch

x 20-30 seconds
Wall Walk x 2 reps
Alternating Reverse Lunge

x 10 reps

Warm-Up Flow
Two sets of:
100′ Farmers Carry (athlete chooses the weight)
400 Meter Run
Single-Arm Dumbbell Press x 10 reps per side (athlete chooses the weight)
200 Meter 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.

Strict Handstand Push-Up Skill Work
Accumulate 60 seconds in a Piked Wall Handstand Hold

and then …

Donkey Kicks x 15 reps

rest as needed, and then …

Every minute, on the minute, for 6 minutes:
Strict Handstand Push-Up x 25% of Max Reps (Max Reps were tested on June 12)

If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Front Squat Progressions
Every 2:30, for 17:30 (7 sets):
Front Squat x 2 reps with a 2 second pause at the bottom of the first rep

*Sets 1-2 = @ 77% of 1-RM
*Sets 3-4 = @ 80% of 1-RM
*Sets 5-6 = @ 83% of 1-RM
*Set 7 = @ 86% of 1-RM

10 Minute AMRAP
35-54:
As many rounds and reps in 10 minutes:
50 Double-Unders
30 Alternating Dumbbell Snatches (50/35 lbs)
10 GHD Sit-Ups

55+:

As many rounds and reps in 10 minutes:
50 Double-Unders
30 Alternating Dumbbell Snatches (35/20 lbs)
10 Weighted Anchored Sit-Ups (20/14 lbs)

Posterior Chain Accessory Work
Three sets of:
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 60 seconds
Banded Face Pulls x 15 reps
Rest 60 seconds

Additional Optional Aerobic Based Session

Every 2 minutes, for 32 minutes, complete (4 sets):
Station 1 – 60 Seconds Calorie Row + 30 Seconds Plank Hold
Station 2 – 60 Seconds Calorie Assault Bike + 30 Second Wall Sit
Station 3 – Max Rounds: 4 Strict Pull-Ups + 12 Air Squats
Station 4 – Rest