November 25, 2014 – Masters Program

Workout of the Day
A.
Three sets, not for time, of:
Freestanding Handstand Hold x 30 seconds
(have a spotter help if needed, and if no spotter is available change to Nose-to-Wall Handstand Hold)
Bar Muscle Ups x 2-4 reps
(60+ – Chest-to-Bar Pull Up x 8-10 reps)
L-Sit Hold x 35-50 seconds
(accumulate the time if unable to perform unbroken)

B.
Every two minutes, for 12 minutes (6 sets), complete:
3-Position Snatch
(high hang, mid-thigh, 2″ from below the knee)

C.
Strict Overhead Press
Every 2 minutes, for 16 mintues, complete:
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
3 reps @ 85-90%
3 reps @ 85-90%
3 reps @ 85-90%
3 reps @ 85-90%
10 reps @ 70-75%
Rest 2 minutes between sets.

Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D.
MEN & WOMEN 40-49
Complete as many rounds and reps as possible in 6 minutes of:
10 Chest-to-Bar Pull-Ups
8 Ring Dips
6 Strict Handstand Push Ups

MEN & WOMEN 50-59
Complete as many rounds and reps as possible in 6 minutes of:
10 Chest-to-Bar Pull-Ups
8 Ring Dips
6 Strict Handstand Push Ups to a 2″ riser

MEN & WOMEN 60
Complete as many rounds and reps as possible in 6 minutes of:
8 Stationary Dips
6 Strict Handstand Push Ups to a 4″ riser
4 Chest-to-Bar Pull-Ups