July 11, 2022 – Masters Program

Mobility, Activation & Warm-Up
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.)

Followed by …

Two sets of:
Perfect Stretch x 6 reps with 5 second hold every rep
Deep Squat Progression x 3-5 reps (slow and controlled)

and finish with …

Empty Barbell Warm-Up
5 Snatch Grip RDL
5 Muscle Snatches
5 Snatch Balance
5 Drop Snatch
3 High Hang Snatch
2 Mid Thigh Snatch
1 Snatch

A.
Every 2 minutes, for 6 minutes (3 sets of):
High Hang Snatch + Hang Snatch

(55-65%)

Followed by…

Every 2 minutes, for 6 minutes (3 sets of):
Hang Snatch + Snatch (65-75%)

Followed by…

Every 90 seconds, for 9 minutes (6 sets of):
Snatch x 1.1
Set 1: 75%
Set 2: 75%
Set 3: 77.5%
Set 4: 77.5%
Set 5: 80%
Set 6: 80%

B.
35-54:
Against a 2 minute clock, perform the following…
10 Burpees to Pull-Up Bar
20 Toes to Bar
MAX Distance Handstand Walk in the remaining time.

Rest 60 seconds between sets and continue until you’ve completed 400 feet of handstand walking OR FOUR sets.

55+:
Against a 2 minute clock, perform the following…
10 Burpees to Pull-Up Bar
15 Toes to Bar
MAX Distance Wall Walk in the remaining time.

Rest 60 seconds between sets and continue until you’ve completed 40 Wall Walks OR FOUR sets.

Scaling Options for Handstand Walk (choose one of the following)
Wall Walks
Bear Crawl

Scaling Options for Toes-to-Bar (choose one of the following)
Knees to Elbows
Knees to Chest
V-Ups

C.
Three sets of:
12 Dumbbell Overhead Triceps Extensions
Rest 30 seconds
10-12 Single Arm Dumbbell Bent Over Rows (each arm)
Rest 60 seconds

Athlete Notes:
How much volume can you build on your handstand walks/wall walks while breathing heavy? That is the goal today! Work through your burpees at a decent (not blazing fast) pace and do a quick transition to your toes-to-bar. I’d suggest opting for a slightly bigger/longer kip so you can maintain your breathing. I’d rather you have a little less time on your handstand walk but have you be confident in kicking up into it then a little more time but you are sucking wind prior to kicking up. If you are a very strong handstand walker then you have full permission to go full send on the burpees + toes to bar … otherwise temper your pace so you can build in volume with your handstand walks/wall walks.

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.

Aerobic/Gymnastic Option
35-49:
Three rounds for time of:
400 Meter Run (Assault Runner if possible)
15 Toes-to-Rings
50 Double-Unders
6 Strict Handstand Push-Ups
6 Kipping Handstand Push-Ups

50-54:
Three rounds for time of:
400 Meter Run (Assault Runner if possible)
15 Toes-to-Rings
50 Double-Unders
4 Strict Handstand Push-Ups
4 Kipping Handstand Push-Ups

55+:
Three rounds for time of:
400 Meter Run (Assault Runner if possible)
15 Toes-to-Rings
40 Double-Unders
4 Strict Handstand Push-Ups to 5″ riser
4 Kipping Handstand Push-Ups

**If this is session two for you today and you have already done the toes-to-bar in the earlier workout then please sub 10 kipping ring pull-ups instead of 15 toes-to-rings**

Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups

Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups