January 14, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
T-Spine Hold on Foam Roller

x 30 seconds
Foam roll lats x 30 seconds per side
PVC Pipe Pass Thrus x 15 reps

and then …

Dead Bug Paloff Press x 10 reps per side

and then …

Two sets of:
Standing Single Arm Bottoms Up KB Press x 5 reps per arm
KB Swings x 10 reps
KB Thruster x 15 reps

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
3 Position Snatch x 1 rep

*Sets 1-2 @ 40% of 1-RM Snatch
*Sets 3-4 @ 50% of 1-RM Snatch

(The 3 positions should be in this order: Hip, Mid Knee, & Floor)

Every 2 minutes, for 20 minutes (10 sets):
Snatch without moving feet x 1 rep

*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-7 @ 75% of 1-RM Snatch
*Sets 8-9 @ 80% of 1-RM Snatch
*Sets 10 @ 83-85% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-3 – 4 reps @ 80% (55+: 3 reps)
*Sets 4-5 – 8 reps @ 70% (55+: 6 reps)

C.
35-49:
Three rounds for time of:
Row 20 calories
Strict Handstand Push-Ups x 15 reps*
*If you are comfortable with sHSPU then please add a 4/2″ deficit

Rest 3 minutes, and then …

Three rounds for time of:
Run 600 meters
Toes-to-Bar x 15 reps

50-54:
Three rounds, for time, of:
Row 20 calories
Strict Handstand Push-Ups x 10 reps*
*If you are comfortable with sHSPU then please add a 4/2″ deficit

Rest 3 minutes, and then …

Three rounds for time of:
Run 600 meters
Toes-to-Bar x 12 reps
Rest 3 minutes

55-59:
Three rounds, for time, of:
Row 20 calories
Ring-Dips x 12 reps

Rest 3 minutes, and then …

Three rounds, for time, of:
Run 600 meters
Toes-to-Bar x 10 reps

60+:
Three rounds, for time, of:
Row 20 calories
Stationary Dips x 12 reps

Rest 3 minutes, and then …

Three rounds, for time of:
Run 400 meters
Toes-to-Bar x 12 reps

Note:
This is a workout to test you on gymnastics endurance. Be smart with how you attack your reps, especially on your handstand push-ups. A good rule of thumb is to keep your press out in the HSPU fast. When you start grinding thru a rep, come down immediately. It is better to come off the wall sooner rather then later. It comes down to the third set of the HSPU and making sure you have enough in you to continue to move through at a good pace.

If you don’t have strict handstand push-ups, then try the following progressions:
Hamstring Curl Handstand Push-Ups
Wall Climbs x 5 reps

Please use a band for the ring-dips if you need assistance with ring-dips.

D.
Three sets of:
Kneeling Paloff Press x 10-12 reps
Rest 15 seconds
Ab-Wheel Roll-Outs x 12-15 reps
Rest 60 seconds

Optional Rowing Session

Four sets for max meters:
6 Minutes of Rowing
Rest 2 minutes