March 30, 2015 – Masters Qualifier

Workout of the Day
Mobility and Activation
Three sets of:
Press in Snatch x 6-8 reps
Pectoral SMR with Lacrosse Ball x 60 seconds per side
PVC Pipe Pass Thrus x 10 reps

Two sets of:
Bow/Hollow x 5 reps on the rings
Handstand Hold x 30 seconds

A.
Every 2 minutes, for 10 minutes, complete (5 sets):
5 x (Snatch-Grip Push Press + Overhead Squat)

Build in load over the course of the five sets.

B.
Every 2 minutes, for 10 minutes, complete (5 sets):
2 High Hang Snatches + 1 Snatch

C.
Complete as many reps as possible in 6 minutes of:
50 Double Unders
25 Kettlebell Swings

40-54: 32/24 kg
55+: 24/16 kg

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours, and feel free to choose or exclude certain elements based on your needs and ability to recover for the next training session.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Muscle-Ups x 3-5 reps
Minute 2 – Hanstand Walk x 15 meters
Minute 3 – Eccentric Tempo Pistols x 2 reps per leg @ 81X1

Progression for Muscle-Up:
Roll to Candlestick x 5 reps + Feet Assisted Transition on Low Rings x 3 reps

Progression for Handstand Walk:
Hanstand Wall Runs x 20-30 taps
-OR-
Partner Assisted Handstand Walk x 15 meters

B.
Five sets of:
60 seconds of 10 Walking Lunges with Kettlebells + 10 Box Jumps or Step-Overs
60 seconds of Assault Bike (or Airdyne if you don’t have an Assault Bike)
60 seconds of Forward Sled Drags (30 seconds of work)
60 seconds of Backwards Sled Drags (30 seconds of work)

*This kind of breathing and blood flow work is designed to enhance recovery and allow for more volume accumulation throughout the training cycle.