August 26, 2017 – Masters Program 4.0

Gymnastics Skills & Drills
Option 1 –

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Target Reach Swing x 8 reps
Interval 2 – Air Chair Swing x 4 reps

Followed by . . .

Every minute, on the minute, for 5 minutes:
Double-Unders x 30 reps (work on rhythm and breathing)

Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – 3 sets of complex: Target Reach Swing + Air Chair Swing
*The Target Reach Swing is the forward swing and the Air Chair is the backward swing. Reset between sets.
Interval 2 – Bar Muscle-Up x 2 reps

Followed by. . .

For 60 seconds, perform:
Bar Muscle-Up x 1 rep
*Reset on between reps, starting from the ground each time. Perform as many single Bar Muscle-Ups as possible within the time cap.

Followed by . . .

Every minute, on the minute, for 5 minutes:
Double-Unders x 30 reps (work on rhythm and breathing)

A.
35-49:
For time:
60 Double-Unders
30 Chest-to-Bar Pull-Ups
30 Burpee Box Jump-Overs (24″/20″)
30 Chest-to-Bar Pull-Ups
60 Double-Unders

50-54:
For time:
60 Double-Unders
15 Chest-to-Bar Pull-Ups
30 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
60 Double-Unders

55+:
For time:
60 Double-Unders
30 Chin-Over-the-Bar Pull-Ups
30 Burpee Box Jump-Overs (24″/20″)
30 Chin-Over-the-Bar Pull-Ups
60 Double-Unders

Rest 5 minutes and then . . .

35-54:
For time:
Three rounds for time of:
Row 500 Meters
10 Hang Power Cleans (135/95 lbs lbs)

55+:
For time:
Three rounds for time of:
Row 500 Meters
10 Hang Power Cleans (95/65 lbs)

C.
Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds

Optional Session (Best performed 3-4 hours between sessions)
20 Minute Tempo Run

<6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per 400 m)
<7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per 400 m)
<8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per 400 m)
<9 Minute Mile Pace – Run this at 10 minute mile pace (2:30 per 400 m)