April 6, 2018 – Masters Qualifier Prep Program

AM Session
Dynamic Mobility, Activation and Warm-Up

Assault Bike x
5 Calories Arms Only
5 Calories Legs Only
5 Calories Arms and Legs

Into …

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

One set of:
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction
Banded Air Squats x 10 reps
Push-Ups x 10 reps

A.
35-54:
Handstand Kick-to-Wall x 10 reps

and then …

Two sets of:
Kipping Handstand Push-Ups x 6-10 reps
Rest 60 seconds

and then …

Two sets of:
4.5/3″ Deficit Kipping Handstand Push-Ups x 4-8 reps
Rest as needed

55+:
Handstand Kick-to-Wall x 10 reps

and then …

Two sets of:
Kipping Handstand Push-Ups x 6-10 reps
Rest as needed

Note:
Make sure to check out this article about hand position. Use this time to practice effecient kipping technique. Like always, if you feel any pain in the neck, please cease from kipping handstand push-ups.

B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 2 reps

Build over the course of the 6 sets to 85-90% of 1-RM

C.
35-54:
Three sets for times of:
20/15 Calorie Row
20 Front Squats (95/65 lbs)
50 Double-Unders
15 Toes-to-Bar
20/15 Calorie Assault Bike
Rest 3 minutes

55+:
Three sets for times of:
20/15 Calorie Row
20 Front Squats (75/55 lbs)
50 Double Unders
15 Toes-to-Bar
20/15 Calorie Assault Bike
Rest 3 minutes

Note:
Like usual, work to stay consistent with all three sets. The Front Squats are relatively light so try to make them fast while still maintaining good breathing patterns. The key to these sets is to stay smooth on your transitions (place all your equipment close to each other) and calm during each movement. If you do that, you will move through seamlessly on the workout.

PM Session (Optional Session)
A.
Three sets of:
Single Leg Romanian Deadlift x 6-8 reps @ 3111
Rest 60-90 seconds
Strict Supinated Grip Chest-to-Bar Pull-Ups x 5 reps
55+: Strict Supinated Grip Pull-Ups x 5 reps
Rest 60-90 seconds

B.
Three sets of:
Glute Ham Raises x 5-6 reps
Rest 45 seconds
GHD Sit-Ups x 20 reps
Rest 45 seconds

If you need assistance with the Glute Ham Raises, then try out this awesome banded progression.

Group Not Participating in Masters Qualifier
(Same Warm-Up)
A.
35-54:
Handstand Kick-to-Wall x 10 reps

and then …

Two sets of:
Wall Facing Split Handstand Hold x 10-20 seconds
Rest as needed

and then …

Two sets of:
Handstand Marching x 30 reps
Rest 60 seconds

55+:
Handstand Kick-to-Wall x 10 reps

and then …

One set of:
Wall Facing Split Handstand Hold x 10-20 seconds

and then …

One set of:
Handstand Marching x 30 reps

B.
35-54:
Two rounds for time of:
20/15 Calorie Row
20 Front Squats (95/65 lbs)
50 Double-Unders
15 Toes-to-Bar
20/15 Calorie Assault Bike

55+:
Two rounds for time of:
20/15 Calorie Row
20 Front Squats (75/55 lbs)
50 Double Unders
15 Toes-to-Bar
20/15 Calorie Assault Bike

Note:
If you are working on improving your double-unders, then check out this video that includes drills on how to improve double-unders.

C.
Three sets of:
Single Leg Romanian Deadlift x 6-8 reps @ 3111
Rest 60-90 seconds
Strict Supinated Grip Chest-to-Bar Pull-Ups x 5 reps
55+: Strict Supinated Grip Pull-Ups x 5 reps
Rest 60-90 seconds

and then …

Two sets of:
Glute Ham Raises x 5-6 reps
Rest 45 seconds

If you need assistance with the Glute Ham Raises, then try out this awesome banded progression.