April 20, 2018 – Masters Qualifier Program

Suggested Sequence of Events

FRIDAY
1. Perform Event 1 in the morning – Smooth is Fast!
REST 3 or more hours, and then. . .
2. Perform Event 4 in the afternoon – HSPU, Burpees, Snatches

SATURDAY
1. Perform Event 2 – Pull-Ups and Cleans
REST 3 or more hours, and then. . .
2. Perform Event 3* in the afternoon – WB Shots, DU, HS Walk, Row

*There is a caveat to performing Event 3 on Saturday afternoon. You’ll notice that the order of the events are prioritized by volume accumulation. Events 1 and 4 are lower in volume, Event 2 builds in volume and then Event 3 is the highest in volume. IF you know that Double-Unders and Handstand Walks are a challenge for you and you don’t expect to get very far into the workout then the volume will be less and that makes the workout repeatable. If you do decide to repeat Event 3 then we’d suggest repeating on Sunday. The delayed onset muscle soreness with the accumulation of double-unders can be strong so you may feel better on Sunday morning versus on Monday morning. Again, this is dependent on each athlete so go by feel on Sunday morning and assess if a repeat will be advantageous that day.

SUNDAY (a few options)
REST AND RECOVER! If you’re taking this as your full recovery day, do everything you can to get your body recovered – compression, E-stim, circulatory body work, etc…, this is your highest priority today.

Event 3 Repeat – This is only for some athletes who did not accumulate a ton of volume on Saturday but is dependent on how each athlete feels.

MONDAY
If you feel like you need to repeat a workout then Monday afternoon is the time to choose which workout needs to be repeated (if any).

AM Session
Dynamic Mobility, Activation and Warm-Up
10 Minutes of Assault Bike or Rowing @ 70-75%

Then. . .

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Then. . .

5 Minutes of Assault Bike or Running @ 80-85%

Then. . .

Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
Shoulder Mash x 45 seconds per side

Finish with. . .

15 Calorie Assault Bike @ 70%
2 Thrusters (135/95 lbs; 55+: 95/65 lbs)
10 Calorie Assault Bike @ 80%
3 Thrusters
5 Calorie Assault Bike @ 90%
4 Thrusters

Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heartrate increases.

A.
At game speed:
2 Thrusters (135/95 lbs; 55+: 95/65 lbs)
1 15-ft. Rope Ascent
3 Thrusters
1 15-ft. Rope Ascent

B.
“Age Group Qualifier Event 1”
For time:
4 Thrusters
1 15-ft. Rope Ascent
8 Thrusters
2 15-ft. Rope Ascents
12 Thrusters
3 15-ft. Rope Ascents

Time cap: 10 minutes

35-54: 135/95 lbs
55+: 95/65 lbs

PM Session
Dynamic Mobility, Activation and Warm-Up

Assault Bike or Row 5 minutes @ 70-75%

Then. . .

Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm

Assault Bike or Row 5 minutes @ 80-85%

Then. . .

Two sets of:
Assault Bike x 2 minutes @ 60/50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 6-8 reps

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

Snatch with empty Barbell
(3 reps of each, one time through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

Then. . .

Build to (165/115 lbs; 55+: 115/80 lbs) Snatch, then. . .

At game pace of:
One round of:
3 Handstand Push-Ups
2 Bar Facing Burpees
1 Snatch (165/115 lbs; 55+: 115/80 lbs)
3 Handstand Push-Ups
2 Bar Facing Burpees
1 Snatches (165/115 lbs; 55+: 115/80 lbs)

“Age Group Qualifier Event 4”
Complete as many rounds as possible in 5 minutes of:
9 Handstand Push-Ups
6 Burpees
3 Snatches

35-54: 165/115 lbs
55+: 115/80 lbs

Strategy Notes for Events 1 and 4: https://drive.google.com/file/d/1WcUs8gGrAoBf-c04hb91vpLl–19tqHN/view?usp=sharing

Group Not Participating in the Masters Qualifier
Dynamic Mobility, Activation and Warm-Up
10 Minutes of Assault Bike or Rowing @ 70-75%

Then. . .

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Then. . .

5 Minutes of Assault Bike or Running @ 80-85%

Then. . .

Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 2-4 reps (slow and controlled)
55+: Do from the floor
Shoulder Mash x 45 seconds per side

A.
All Age Divisions
Two sets of:
Large Ring Swings x 5 reps https://youtu.be/q3QFiTQOlSY
Peekaboo Swings x 3 reps https://youtu.be/9l_EcIyREPY

Rest as needed, and then …

35-54:
Every minute, on the minute, for 5 minutes:
Strict Ring Dips x 5-7 reps

55+:
Every minute, on the minute, for 5 minutes:
Strict Ring Dips x 2-5 reps

B.
Take 12-15 minutes to build to a heavy Dead-Stop Front Squat.

C.
For Time:
4-8-12
Thrusters
1-2-3
Rope Climbs (15 ft)

35-54:135/95 lbs
55+: 95/65 lbs

Time Cap: 10 minutes

Note:
Enjoy this one! I figured it would be fun to hit one of the qualifier workouts. You did do thrusters earlier this week but with dumbbells so enjoy some heavier thrusters today (personally, I prefer heavier thrusters to dumbbell thrusters!) Great workout and be mindful of the time cap!