August 7, 2019 – Masters Program

Dynamic Mobility, Activation & Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Mash the achilles cord/calf with a KB x 60 seconds per side

Banded Pass Thrus x 10 reps while at the bottom of the squat

Every minute on the minute for 6 minutes:
Min 1 – KB Windmill x 5 reps per side
Min 2 – Single KB Deadlift x 10 reps (medium weight)
Min 3 – KB Goblet Squats x 5 reps with a 3 second hold at the bottom

Gymnastic Skills & Drills
35-54:
Strict Handstand Push-Up Density
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

55+:
Strict Handstand Push-Up Density
For max reps:
90 seconds of Strict Handstand Push-Ups to 5″ riser
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups to 5″ riser
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups to 5″ riser

Note reps achieved for each set. If you don’t have strict handstand push-ups then skip this section. Please compare results to July 6, 2019.

Deadlift Progression
Every 4 minutes, for 24 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

EMOM Conditioning
35-54:
Every minute, on the minute, for 30 minutes (6 sets):
Station 1 – 15/10 Assault Bike Calories
Station 2 – 5 Toes-to-Bar + 5 Burpees
Station 3 – 10 Alternating DB Snatch (50/35 lbs)
Station 4 – 5 Toes-to-Bar + 5 Burpees
Station 5 – Rest

55+:
Every minute, on the minute, for 30 minutes (6 sets):
Station 1 – 12/8 Assault Bike Calories
Station 2 – 5 Toes-to-Bar + 5 Burpees
Station 3 – 10 Alternating DB Snatch (35/20 lbs)
Station 4 – 5 Toes-to-Bar + 5 Burpees
Station 5 – Rest

If you have less than 5 seconds of rest on the Assault Bike then reduce the calories by 2.