May 4, 2019 – Masters Program

“Event 1”

Dynamic Mobility, Activation and Warm-Up
T-Spine Opener per Julien
Hamstring Floss x 15 pulses per side

and then …

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

and then …

Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Med Ball Hamstring Curls x 10 reps

One-Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

And then …

10 Goblet Squats
35-54: 53/35 lbs
55+: 35/20 lbs

35-54:
Three rounds for time of:
15 Deadlifts (225/155 lbs)
35 Overhead Squats (75/55 lbs)
90 Double-Under

Scaled Version:
Three rounds for time of:
15 Deadlifts (185/125 lbs)
35 Goblet Squats (24/16 kg)
90 Double-Under or 180 Single-Unders

55+:
Three rounds for time of:
15 Deadlifts (185/125 lbs)
35 Overhead Squats (65/45 lbs)
90 Double-Under

Scaled Version:
Three rounds for time of:
15 Deadlifts (155/115 lbs)
35 Goblet Squats (16/12 kg)
60 Double-Unders or 120 Single-Unders

Time Cap: 15:00

Rest at least 3 hours, and then …

“Event 3”

Dynamic Mobility, Activation and Warm-Up
One set of:
Bench T-Spine Opener x 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side

and then …

Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side

and then …

Upper Body Warm-Up Series x 10 reps each

At Game Pace:
20/15 Calorie Assault Bike @ 70%
3 Shoulder-to-Overheads (35-54: 135/95 lb.; 55+: 95/65 lbs)
1-2 Muscle-Ups/1-2 Chest-to-Bar Pull-Ups
3 Shoulder-to-Overheads
10/7 Calorie Assault Bike @ 90%

Rest 90 seconds then. . .

20/15 Calorie Assault Bike @ 70%
2 Shoulder-to-Overheads (35-54: 185/125 lb.; 55+: 135/95 lbs)
10/7 Calorie Assault Bike @ 90%

Finish with. . .

Two to Four sets of:
20 Seconds of Assault Bike or Rowing @ 90+%
Rest 70 seconds

Rest 5-10 minutes, but stay warm.

35-54:
For time:
5 rounds of:
4 Muscle-Ups
13 Should to Overhead (135/95 lbs)

Then, increase the weight for 5 rounds of:
4 Muscle-Ups
7 Shoulder-to-Overhead (185/125 lbs)

Scaled Version:
For time:
5 rounds of:
4 Chest-to-Bar Pull-Ups
13 Should to Overhead (115/75 lbs)

Then, increase the weight for 5 rounds of:
4 Chin-Over-the-Bar Pull-Ups
7 Shoulder-to-Overhead (155/115 lbs)

55+:
For time:
5 rounds of:
4 Chest-to-Bar Pull-Ups
13 Should to Overhead (95/65 lbs)

Then, increase the weight for 5 rounds of:
4 Muscle-Ups
7 Shoulder-to-Overhead (135/95 lbs)

Scaled Version:
For time:
5 rounds of:
4 Chest-to-Bar Pull-Ups
13 Should to Overhead (75/55 lbs)

Then, increase the weight for 5 rounds of:
4 Chin-Over-the-Bar Pull-Ups
7 Shoulder-to-Overhead (95/65 lbs)

Preparation and Strategy Notes for Age Group Qualifier Events 1 and 3