August 26, 2020 – Masters Program

Mobility & Activation
Distracted Ankle Mobility x 60 seconds per side
Hawaiian Squats x 30 seconds per side

followed by …

Upper Body Warm-Up Prep (8-10 reps per position)

Warm-Up Flow
Two sets of:
500 Meter Row
10 Box Step-Ups (24/20″)
50 Double Unders or Single Unders
5-7 Kipping Handstand Push-Ups
Rest 60 seconds

Breathe exclusively through your nose throughout this entire portion including the 90 second rest. 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 on kipping handstand push-ups for beginners if you are not familiar with how to do the movement. Choose a drill that best suits your ability level for the warm-up.

A.
Draw out jerk footwork

Jerk warm up with 45/33 lbs barbell

Three sets of:
Split Press x 5 reps
Rest 60 seconds

followed by . . .

Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds

followed by . . .

Three sets of:
Split Jerk x 3 reps @ 95/65 lbs (55+: 65/45 lbs)
Rest 60 seconds

B.
Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 3 reps @ 75% with a 3 second pause in the receiving position

C.
“Mary”
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

55+:
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-Ups to 5″ riser
10 Medicine Ball Step-Ups (24/20″; 20/14 lbs)
15 Pull-Ups

Scaling options for pistols:
Banded Pistols
Single Leg Squat to Box
Single Leg Step Up

Progressions for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

D.
Four sets of:
Weighted GHD Hip Extensions x 8-10 reps @ 2112
Rest 45 seconds
Banded March x 45 seconds
Rest 45 seconds
V-Ups x 45 seconds
Rest 45 seconds

Additional Optional Gymnastics Session
One set of:
Ring Muscle-Up Reverse Pull-Up

x 15 reps

followed by . . .

Three sets of:
Speed Swing x 8-10 reps

followed by . . .

Three sets of:
Peek-A-Boo Swings x 5-6 reps

followed by . . .

Three sets of:
Muscle-Up Transition on Low Rings with Feet on Box x 8-10 reps

followed by . . .

Option 1 (if you have ring muscle-ups):
Every 45 seconds, for 6 minutes, complete 8 sets):
20 seconds Ring Muscle-Ups

Option 2 (if you don’t have ring muscle-ups):
Every 45 seconds, for 6 minutes, complete 8 sets):
Strict False Grip Ring Pull Ups x 2 reps (use a band and set up on low rings if you need assistance)