April 13, 2019 – Masters Program

Primary Session
Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes with a LAX ball to your pecs

and then …

Banded Lat Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side

and then …

Upper Body Warm-Up Series x 10 reps in each plane

and finish with …

Row x 5 minutes @ medium pace

straight into …

Two sets of:
Single Arm Ring Rows x 10 reps per arm
Alternating DB Snatches x 10 reps (medium weight)

A.
Take 10-15 minutes to practice handstand walks. Check out the following articles to select a drill(s) that works best for you:

Handstand Work from the Ground Up

Handstand Walk Progressions

The Importance of Handstand Fall-Overs

B.
35-54:
Two rounds for time of:
1,000 Meter Row
50 Thrusters (65/45 lbs)
30 Chest-to-Bar Pull-Ups

55+:
Two rounds for time of:
1,000 Meter Row
50 Thrusters (45/35 lbs)
30 Chin-Over-The-Bar Pull-Ups

Time Cap: 20:00

C.
Assault Bike x 10 minutes @ cool down pace

Non-Qualifier Session
A.
(see above)

B.
“Jackie”
1,000 Meter Row
50 Thrusters
30 Chin-Over-The-Bar Pull-Ups

35-54: 65/45 lbs
55+: 45/35 lbs