April 21, 2018 – Masters Qualifier Program

AM Session
Dynamic Mobility, Activation and Warm-Up
5 minutes of low-intensity Assault Bike or Jogging @ 70%

and then …

Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds

and then …

Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups

Finish with. . .

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

Rest 5-10 minutes, but stay warm.

Clean
(3 reps of each, two times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat

Followed by. . .

Use 135/95lb.; 55+: 95/65 lbs for the following

A.
Two sets of:
Front squat x 3 reps @ 2210
Rest as needed

Build to 245/170 lb.; 155/115 lbs Clean
(If this exceeds your 1-rm then build to a heavy clean)

followed by…

5 Chest-to-Bar Pull-Ups/5 Chin-over-the-Bar Pull-Ups
2 Cleans (195-215/120-140 lb.; 55+: 115-135/75-95 lbs)
Rest 60 seconds
5 Chest-to-Bar Pull-Ups/5 Chin-over-the-Bar Pull-Ups
1 Clean (205-225/140-160 lb./55+:

135-145/105-110 lbs)

B.
“Age Group Qualifier Workout 2”
35-54:
Four rounds for time of:
25 Chest-to-Bar Pull-Ups
5 Cleans (245/170 lb.)

55+:
Four rounds for time of:
25 Chin-over-the-Bar Pull-Ups
5 Cleans (155/115 lb.)

PM Session
Dynamic Mobility, Activation and Warm-Up
One set of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed” “5 minutes of low-intensity Assault Bike or Row @ 70%

and then …

Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps

When the running clock reaches 8:00…

Upper Body Warm-Up

When the running clock reaches 10:00…

Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds

A.
One set at game speed of:
10 Wall Ball Shots (20/14 lb.; 55+: 20/10 lbs to 9′ target)
30 Double Unders
5-15 Foot Handstand Walk*
20 Calorie Row
10 Wall Ball Shots
30 Double Unders
5-15 Foot Handstand Walk
*If you don’t have HS Walks then replace with 5 Donkey Kicks https://www.youtube.com/watch?v=xHGMuzvRuzw&

You should be hot and sweaty by the end of your warm-up piece ready to attack the workout!!

B.
“Age Group Qualifier Workout 3”
Complete as many rounds as possible in 20 minutes of:
50 Wall Ball Shots
100 Double Unders
50-ft. Handstand Walk
100 Double Unders
50 Calorie Row
100 Double Unders
50-ft. Handstand Walk
100 Double Unders

35-54: 20 lbs to 10′ target; 14 lbs to 9′ target
55+: 20/10 lbs to 9′ target

Strategy Notes:

Masters Qualifier Event 2: https://drive.google.com/file/d/10dPxyfEhhlV4aQe0dt2ydaf5-mmtASaS/view?usp=sharing

Masters Qualifier Event 3: https://drive.google.com/file/d/1pElB5zZREozJJ2O8O5tb_mH4YUaS_87N/view?usp=sharing

Group Not Participating in Masters Qualifier
One set of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed” “5 minutes of low-intensity Assault Bike or Row @ 70%

and then …

Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps

When the running clock reaches 8:00…

Upper Body Warm-Up

A.
Seven rounds for time of:
7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead

35-54: 24/20″; 50/35 lbs
55+: 24/20″, step-ups okay; 35/20 lbs

You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.

If you don’t have a partner then please rest the amount of time it takes you to do each round (1:1 rest ratio).