August 29, 2020 – Masters Program

Mobility & Activation
Banded Perfect Stretch x 45-60 seconds per side

and then …

Accumulate 90 seconds in a band assisted squat

followed by …

Plank with Forward Reach x 10 reps per side
Plank with Lateral Reach x 10 reps per side

finish with …

Jumping Prep

A.
Three sets of:
Handstand Kick up to Wall x 10 reps

Three sets of:
Wall Hanstand Thigh Taps x 16-20 reps
(Scaling: Thigh Taps on Box)

followed by . . .

Three sets of:
Handstand Walk x 10-30′
Rest as needed
*Use assistance if needed

B.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 3-4 reps @ 80-83%

C.
For time:
50 Double-Unders
400 Meter Run
4 Rope Climbs
400 Meter Run
30 Front Squats
400 Meter Run
100 Meter Farmer Carry
20 Alternating Dumbbell Snatch
400 Meter Run
50 Double-Unders

Time Cap: 20 minutes

35-49: 135/95 lb, 70/50 lb DBs
50-54: 135/85 lb, 70/40 lb DBs
55-59: 3 climbs, 115/74 lb axle bar, 50/35 lb DBs
60+: 25 double-unders, 3/2 climbs, 105/55 lb axle, 45/25 lb DBs

Please scale the dumbbell weight for the snatches if needed

D.
Three sets of:
GHD Kayaking x 20 Seconds
20 Seconds Rest
Supine GHD Hold x 20 Seconds
20 Seconds Rest

Additional Optional Run Session
Three sets of
1.5 Mile Run
Rest 4 minutes

Set 1 @ 75%
Set 2 @ 80%
Set 3 @ 85 % of 1-mile time trial