August 21, 2020 – Masters Program

Mobility & Activation
12-Minute Mobility for Hip Hinge

Warm-Up Flow

Waiters Carry + Suitcase Carry x 200 Meters (switch carries every 50 meters)

followed by …

20 Half Turkish Get-Ups (10 per side)

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

A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch from Blocks x 2 reps @ 70-75%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

B.
Every 2 minutes, for 10 minutes, complete:
Power Clean & Jerk x 1.1

C.
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Muscle-Ups
6 Strict Handstand Push-Ups*
8 Box Jumps (24/20″)

50-54: 2″ riser for sHSPU
55-59: 2 Chest-to-Bar Pull Ups for women; 2″ riser for sHSPU

60+:
2 Chest-to-Bar Pull-Ups
6 Strict Handstand Push-Ups to 4″ riser
8 Box Jumps (24/20″ – Step Downs Okay)

*You may add deficit to make these more challenging

Progressions for Strict Handstand Push-Ups:
L-Seated Dumbbell Press
4 Wall Climbs

Additional Optional Assault Bike Session
Seven sets for calories of:
3 Minutes of Assault Bike
Rest 2 Minutes

Goal should be 17-20% each set of the total calories you acheived on your 20-minute “Steady 20” assault bike test last week. DO NOT SPRINT AND REST – hold a steady pace.