October 25, 2022 – Masters Program

Mobility
One-Two sets of:
30 seconds Pec Smash Per side
30 seconds T-Spine Pulse on Bench
30 seconds Thoracic Twists

Warm-Up
Two sets of:
Prone PVC Pipe Pass Thrus x 10 reps
Prone PVC Pipe Press Behind the Neck x 10 reps
PVC Pipe Overhead Squat x 10 reps
PVC Pipe Press behind the Neck in Receiving Position x 5 reps

Shoulder Prehab
One-Two sets of:
20-30 Seconds Iso Hold (placement your choice)
Prone Incline Y’s, T’s, W’s
Plank Ring Circles x 10 seconds per arm

A.
Three sets of:
Tall Snatch x 5 reps @ 20-30% of 1-RM Max
Rest as needed

Followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Hang Power Snatch + Power Snatch + Snatch
Set 1 = 55%
Set 2 = 60%
Set 3 = 65%
Set 4 = 70%
Set 5 = 75%

Followed by..

Every 2 minutes, for 6 minutes (3 sets) of:
2 Touch and go pause Snatch (Pause the knee on the way up for a full second) @ 75%

B.
35-49:
For total time:
800 Meter Run
150 Foot Handstand Walk
20 GHD Sit-Ups
Rest 2 minutes, then…
Two rounds of:
400 Meter Run
100 Foot Handstand Walk
15 GHD Sit-Ups
Rest 3 minutes, then…
Four rounds of:
200 Meter Run
50 Foot Handstand Walk
10 GHD Sit-Ups

50-54:
For total time:
800 Meter Run
100 Foot Handstand Walk
20 GHD Sit-Ups
Rest 2 minutes, then…
Two rounds of:
400 Meter Run
50 Foot Handstand Walk
15 GHD Sit-Ups
Rest 3 minutes, then…
Four rounds of:
200 Meter Run
25 Foot Handstand Walk
10 GHD Sit-Ups

55+:
For total time:
800 Meter Run
10 Wall Walks
20 GHD Sit-Ups
Rest 2 minutes, then…
Two rounds of:
400 Meter Run
6 Wall Walks
15 GHD Sit-Ups
Rest 3 minutes, then…
Four rounds of:
200 Meter Run
2 Wall Walks
10 GHD Sit-Ups

GHD Sit-Up Standard:
35-54 Men: 40″ from top of seat to floor
35-54 Women: 37″ from top of seat to floor
55+ Men: 37″ from top of seat to floor
55+ Women: 31″ from top of seat to floor

Scaling Options for Handstand Walk:
15 Nose to Wall Shoulder Taps for every 25′
15 Handstand Marching on Box for every 25′
1 Wall Walks for every 15′

C.
Three rounds for quality of:
20 GHD Back Extensions
200 Foot Sandbag/Odd Object Carry (heavy)

Athlete Notes:
You are getting upside down today! Let’s first talk scaling options. You’ll note below a few drills that you can incorporate for the Handstand Walks. Say, though, that you are pretty consistent with accumulating some distance on your hands, just not a ton. If that is the case then I want you attempting handstand walks today. Give yourself a time cap though; 3 minutes for interval 1, 2 minutes for interval 2 and 1 minute for interval 3. Be strict here and move on once you’ve hit your time cap on the HS walks.
If your back flares up with GHD sit-ups then please modify to parallel GHD sit-ups so you avoid any overextension in your low back. If you don’t have a GHD machine then substitute with anchored sit-ups.

Onto the runs! Hit them at a pace that allows you to be fast but still come in and go right to the handstand walk so hold back from unleashing on those runs. If you’re coming in from the run then taking 20 seconds to kick up, you may as well have throttled back a bit first. After your handstand walks push on the sit-ups knowing that you’ll get rest before the next set.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Row Option
Ten sets of:
60 Second Row x MAX Calories
Rest 90 seconds between sets