Activation & Warm-Up
Two sets of:
Shoulder Mash x 30 seconds per side
Shoulder Circles x 10 reps each direction
Banded Presses x 10 reps
and then …
Dirty 30 Warm-Up (this is a warm-up, not a workout, so keep it low intensity)
30 Cal Bike
30 Air Squats
30 Push Ups
30 Strict Pull Ups (use a band if needed)
A.
Six sets of:
4 Power Jerks @ 60+%
Rest 75 seconds between sets
*Build based on quality over the 6 sets.
B.
Handstand Walk Skill Development
Perform one set of:
Back-To-Wall Handstand Hold x 30 seconds
*Place your hands a little more narrow (close together) than you normally would for handstands, even close enough for your thumbs to touch (if you want to challenge yourself).
Followed by. . .
Spend 2 minutes working on Freestanding Handstand Marching x Max Unbroken Reps
*Rest as needed
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Wall-Facing Handstand + Yoyo Walk x 1 meter
and finish with. . .
Every minute, on the minute, for 4 minutes:
Handstand Walk x 5-15′ + Turn (or attempt to turn)
C.
35-54:
Every 2 minutes, for 12 minutes (6 sets) of:
5-10 Chest to Bar Pull Ups
5-10 Toes to Bar
55+:
Every 2 minutes, for 12 minutes (6 sets) of:
5-10 Chin over the Bar Pull Ups
5-10 Toes to Bar
Pick a number that allows you work on going unbroken. Use a band if you need assistance with the pull-ups. If you don’t have toes-to-bar then please substitute with knees to elbows or knees to chest.
D.
Three sets of:
8-12 Tempo Stationary Dips @ 2112
Rest as needed
Followed by…
Three sets of:
12-15 Dumbbell Skull Crushers
Rest as needed
General Training Notes
Everyone had a big training day yesterday. Today will be a little less intensity with additional focus on gymnastics volume accumulation. We are continuing with your overhead progressions so this week you are doing six sets of power jerks. Please use blocks if possible!
From there you’ll work on some handstand walking drills. If you are struggling with this movement then please film for us and upload to the Masters FB group for some feedback. Then onto some rig work! The intention for the gymnastics complex is to work on efficiency of these movements not under fatigue. You get to choose your rep scheme to ensure you are staying unbroken and working on improving your movement quality. Please film if you’d like tips on how to improve your technique. Also – make sure you are taking care of your hands! You have done a lot of bar work the past few days so make sure you are shaving down your calluses and/or using grips!