November 7, 2020 – Masters Program

Mobility & Activation
Banded Perfect Stretch x 30 seconds per side
PVC Pipe Pass Thrus x 30 seconds
Wall Bridge x 30 seconds (walk out only as far as you are comfortable.)

and then …

Two sets of:
10 Calorie Assault Bike
Prone Plank Shoulder Taps x 30 seconds
10 Calorie Assault Bike
Banded Squats x 30 seconds
10 Calorie Assault Bike
10 Heiden Hops with a 2 second hold (start with small jumps)

A.
Kick to Handstand on Wall with Hands turned out x 60 seconds

followed by …

Every minute, on the minute, for 10 minutes:
Strict Handstand Push-Ups x 1-5 reps (add a deficit if this is easy for you)
55+: 3-5″ riser

Progressions for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

B.
Back Squat
* Set 1 – 5 reps @ 70% of 1-RM
* Set 2 – 3 reps @ 80%
* Set 3 – 1 rep @ 85%
* Set 4 – 5 reps @ 75%
* Set 5 – 3 reps @ 85%
* Set 6 – 1 rep @ 90%
Rest 2 minutes between sets.

C.
Five rounds for time of:
3 Ring Muscle-Ups
6 Hang Snatches (Power or Squat)
9 Burpee to 6″ above max reach
12 Chest-to-Bar Pull-Ups

35-49: 155/105 lbs
50-54: 115/75 lbs
55-59: 3/1 Muscle-Up; 95/65 lbs

60+:
Five rounds for time of:
1 Ring Muscle-Up (Men): 2 Ring-Dips (Women)
4 Hang Snatches (75/55 lbs; Power or Squat)
6 Burpee to 6″ above max reach
8 Chest-to-Bar Pull-Ups OR 12 Chin-over-the-Bar Pull-Ups

Time Cap: 20:00

Scaling Options for Ring Muscle-Ups
Ring-Dips
Stationary Dips
Low Ring Muscle-Up Transition

Scaling Options for Snatches
Reduce the weight if the snatches are over 75% of your 1-RM.

Scaling Options for Chest-to-Bar Pull-Ups
Complete Chin-over-the-Bar Pull-Ups
Band assisted pull-ups
Jumping Chest-to-Bar Pull-Ups

Enjoy this Saturday funday! This is a high skill workout so adjust the movements as needed. Also, like all Saturdays, adjust this for a partner workout if you want to tackle this with a friend (make it a you go, I go every movement). This workout comes down to good mechanics with all movements because the more effecient you can be with them the less shoulder fatigue you’ll experience. Smooth is fast!!

Additional Optional Running Endurance Session
20-30 Minute Run