General Running Warm-Up
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
and then …
Two sets of:
Shoulder Mash x 30 seconds per side
Shoulder Circles x 10 reps each direction
Banded Presses x 10 reps
A.
Eight sets of:
3 Push Press @ 70-80%
Rest 60 seconds between sets
*Build based on quality over the 8 sets.
B.
Handstand Walk Skill Development
15 Handstand to Cartwheel
and then …
10 Donkey Kicks
and finish with …
Handstand Fun
Five sets of:
1 Wall Walk + 10 Handstand Marches
Rest 30 seconds
C.
Masters Fitness Collective Qualifier Workout 4
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
20 Pull-Ups
10 Dumbbell Box Step-overs (20″” box)
5 Wall Walks
35-59: 50/35 lbs DB
60+: 35/20 lbs DB
D.
Three sets of:
8-12 Tempo Stationary Dips @ 1111
Rest as needed
Followed by…
Three sets of:
12-15 Overhead Banded Triceps Extensions
Rest as needed
General Training Notes:
You are continuing to build shoulder to overhead volume on Wednesdays. Please look back at your training notes to see what your lifts were on June 7th and increase the load by 5-10% depending on how it feels. You’ll go into some handstand walk skill development next, which will nicely prepare you for the workout! We are changing things up a bit today and, instead of doing a longer conditioning piece, you’ll do the Masters Fitness Collective Qualifier Workout #4! This is a 10 minute AMRAP that involves 4 movements. For most the double-unders should be unbroken. The strategy for pull-ups will vary depending on the athletes abilities but general rule of thumb is to stay on the bar until you start to lose rhythm. Keep chalk next to your pull-up station on a j-peg so you can quickly rechalk if needed. The step overs and wall walks should be unbroken with a smooth rhythm. This is a workout where the ‘slow is fast’ motto applies; start out at about 80% effort (no need to put the pedal to the metal here) and maintain that effort throughout the 10 minutes.