February 4, 2020 – Masters Program

Mobility, Activation and Warm-Up
Two sets of:
Tricep Stretch x 30 seconds per arm
30 seconds Foam Roll Lats (right)
30 seconds Foam Roll Lats (left)
60 seconds T-Spine Hold on Foam Roller

and then …

Two sets of:
Plank with Forward Reach

x 10 reps per arm
Plank with Lateral Reach x 10 reps per arm
Prone Plank Hold x 30 seconds
Ring-Rows x 10 reps (slow and controlled)

Gymnastics Skills & Drills
Every 30 seconds, for 2 minutes (4 sets) of:
Shoulder Supported Handstand Hold x 15 seconds

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 30-45 seconds

Followed by. . .

For 60 seconds, perform one set of:
Back-To-Wall Split Handstand Hold x max effort
*Do not allow yourself to fall toward your feet during this minute. Try to stay within reaching distance of the wall but attempting to hold the handstand unassisted. Please record the time held.

Rest until recovered, and then …

Spend 10 minutes working on Handstand Walks. Please add obstacles if you’d like but prioritize safety.

Please incorporate these progressions if you’d like to work on technique:
Back to Wall Handstand Marching
Handstand Marching on Box
Single Leg Thigh Taps

Single Leg Thigh Taps on Box

Clean & Jerk Progressions
Every 2 minutes, for 12 minutes (6 sets):
Mid-Thigh Clean + Front Squat + Jerk

*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk

2019 Age Group Qualifier Event 4
35-54:

Complete as many rounds as possible in 8 minutes of:
45 Thrusters (95/65 lb.)
45 Toes-to-Bars
45 Cleans (95/65 lb.)
45 Chest-to-Bar Pull-Ups

55+:
Complete as many rounds as possible in 8 minutes of:
45 Thrusters (75/55 lb.)
45 Toes-to-Bars
45 Cleans (75/55 lb.)
45 Chin-Over-The-Bar Pull-Ups

You can read the full workout description here

Posterior Chain Accessory Work
Every 90 seconds, for 13:30 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(aim for around 80% of your 1-RM Deadlift)

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Optional Additional Assault Bike Session
Four sets for times of:
30/25 Calories Assault Bike
Rest 2 minutes