March 6, 2020 – Masters Program

Mobility, Activation and Warm-Up
T-Spine Opener per Julien

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
Take 10 minutes to practice Handstand Walking

and then …

Two-Three sets, not for time, of:
Strict Ring Muscle-Ups x Max Reps
15-50′ Handstand Walk
Rest as needed

If you don’t have Strict Muscle-Ups, then subsitute with Strict Ring Pull-Ups

Please incorporate these progressions if you don’t have Handstand Walks:
Back to Wall Handstand Marching
Handstand Marching on Box
Single Leg Thigh Taps
Single Leg Thigh Taps on Box

Single-Leg Progressions
Three sets of:
Front Rack Alternating Reverse Lunges x 12-14 reps @ 2011
Rest 2 minutes

Increase load by 3-5% from last week

AMRAP
As many rounds and reps as possible in 6 minutes:
1 Rope Climb
3 Hang Power Snatches
6 Overhead Squats
9 Box Jumps (24/20″)

35-39: 135/95 lbs
40-54: 115/75 lbs
55+: 85/55 lbs; Step-Ups Okay

Posterior Chain Accessory Work
Three sets of:
Hamstring Curls x 10 reps
Rest 60 seconds
Bat Wings x 5 reps @ 1515
Rest 60 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 movement efficiency:
50 Air Squats
25 Push-Ups
1,000 Meter Row
25 Push-Ups
50 Air Squats

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. Please check out this article to read about the benefits of nasal breathing.

If you’ve been doing the nasal breathing session each week, then check out this article.

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

35-54: 20/14 lbs
55+: 14/10 lbs