February 7, 2020 – Masters Program

Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Prone PVC Pipe Pass Thrus x 60 seconds
Psoas Pulse x 60 seconds per side
Reverse Snow Angels x 60 seconds

and then …

Row x 60 seconds @ relaxed pace
Banded Air squats x 60 seconds
Row x 60 seconds @ medium pace
Alternating Reverse Lunges x 60 seconds
Row x 60 seconds @ regular pace
Alternating Lateral Lunge x 60 seconds

Gymnastics Primer
35-54:
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – 45 seconds of Ski Erg or Assault Bike
Minute 2 – 30 seconds of Legless Rope Climbs
Minute 3 – 30 seconds of Handstand Walk
Minute 4 – 45 seconds of Row or Bike Erg
Minute 5 – 30 seconds of Strict Handstand Push-Ups

55+:
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – 45 seconds of Ski Erg or Assault Bike
Minute 2 – 30 seconds of Rope Climbs
Minute 3 – 30 seconds of Handstand Walk or Wall Walks
Minute 4 – 45 seconds of Row or Bike Erg
Minute 5 – 30 seconds of Strict Handstand Push-Ups to 5″” riser

Use this session to warm-up and focus on movement proficiency.

Back Squat Progressions
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes between sets

Barbell Cycling Conditioning
35-54:
For max reps of:
30 seconds of Hang Squat Cleans (185/125 lbs)
Rest 60 seconds
30 seconds of Hang Squat Cleans (165/115 lbs)
Rest 60 seconds
30 seconds of Hang Squat Cleans (135/95 lbs)
Rest 60 seconds
30 seconds of Hang Squat Cleans (105/75 lbs)
Rest until fully recovered the REPEAT

55+:
For max reps of:
30 seconds of Hang Squat Cleans (165/115 lbs)
Rest 60 seconds
30 seconds of Hang Squat Cleans (135/95 lbs)
Rest 60 seconds
30 seconds of Hang Squat Cleans (105/75 lbs)
Rest 60 seconds
30 seconds of Hang Squat Cleans (85/55 lbs)
Rest until fully recovered the REPEAT

Posterior Chain Accessory Work
Two sets of:
Death March x 20 reps
Rest 15 seconds
Landmine Press x 8-10 reps per arm
Rest 90 seconds

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 Nasal Breathing Session
For breathing efficiency and movement quality:
1000 Meter Row
30 Barbell Push-Press (20/15 kg)
30 Russian Kettlebell Swings (32/24 kg)
30 Barbell Push-Press (20/15 kg)

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Optional Additional GHD Accumulation Session
For time:
50 GHD Sit-Ups