October 5, 2019 – Masters Program

Dynamic Mobility, Activation & Warm-Up
Row x 5 minutes at a moderate pace

and then …

Banded Tricep Stretch

online pharmacy order arava without prescription with best prices today in the USA

x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds 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
Plank Walk x 20 meters

Gymnastic Skills & Drills
Please watch the below video:

Handstand Walking Progressions

and then spend 10 minutes working on one or two of the progressions from the video.

If you already have Handstand Walking then perform the following:

Four sets, not for time, of:
Handstand Walk x 25-50′
Rest 30-60 seconds

Conditioning
Three rounds for time:
800 Meter Run
30 Wall Ball Shots
20 Alternating Dumbbell Snatches

35-54: 20/14 lbs to 10′ target; 50/35 lbs
55+: 20/10 lbs to 9′ target; 35/20 lbs

Core Accessory Work
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

Subscribe
Notify me of
guest
8 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
JEREMY WILLIAMSON
JEREMY WILLIAMSON
October 7, 2019 4:17 am

Done Saturday, always forget to post…
DMAWU) done
Gymnastics) done (50′ HS walk)
Condo) done untimed (skipped last 800m)
Accessory) done

Marie Martensson
Marie Martensson
October 6, 2019 4:17 am

DMAW done Handstand walk: Four sets of 15 m HSW with 30 sec rest My times 0:26, 0:27, 0:27, 0:31. Icy on our patio today, -2C. Conditioning: Total time 24:22 min I did heavy WB, 20 lbs to 9’ 1. 8:00 min – Run 4:31 min, WB 10/10/10, DB snatches UB 2. 8:12 min – Run?? WB 10/10/10, DB snatches UB 3. 8:10 min – Run ?? WB 10/9/11 (2 no reps), DB snatches UB I had to take on and off jacket, gloves and cap between each round. -2C outside. Accessory work: Landmine with 34 kg (20 kg barbell… Read more »

Marie Martensson
Marie Martensson
October 7, 2019 11:25 pm
Reply to  Nichole DeHart

It is! We’re in the south of Sweden so we don’t get that much snow, if we’re lucky ☺️

RICHARD BAGLEY
RICHARD BAGLEY
October 5, 2019 2:26 pm

DMA
HSW PROGRESSIONS + ATTEMPTS
CONDITIONING = 21:40- 1000M SKI SUB FOR RUN, WB 20/10, SN = 10/10, 10/10, 20
CORE WORK DONE

Litsa Olsson
Litsa Olsson
October 5, 2019 9:34 am

HS walk done
24:24 run 1 round AB 2 rounds sore heel still since last comp. Used 14 and 35.

Vivian Mao
Vivian Mao
October 5, 2019 8:36 am

A day behind
A. Lunges to 45# plate. No weights? It didn’t say
B. STOH at 125# x2 reps
C1. 9:36. Tried to rest and get sets of 5 c2b ub but broke down quickly
C2. 5:53. Hspu 12/8

Scroll to Top