December 5, 2020 – Masters Program

Mobility, Activation & Warm-Up
Spend 5 minutes with a LAX ball to your pecs and then …

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

and then …

Plank with Forward Reach

x 10 reps
Plank with Lateral Reach x 10 reps

and finish with …

3 Minutes Row @ easy pace
5Wall Bridge Walk Down & Ups
2 Minutes Row @ medium pace
Wall Walk x 2 ascents

A.
Spend 60 seconds practicing Handstand Kick-Up to Wall x max reps

Followed by. . .

Every 10 seconds, for 2 minutes (12 sets) of:
Strict Handstand Push-Up x 1 rep
55+: 5″ riser

Rest 60 seconds, then. . .

Every 15 seconds, for 2 minutes (8 sets) of:
Strict Handstand Push-Up x 2 reps
55+: 5″ riser

Rest 60 seconds, then. . .

Every 20 seconds, for 1 minute (3 sets) of:
Strict Handstand Push-Up x 3 reps
55+: 5″ riser

*If at any time you find that the volume is too great, default to the prescribed reps from the set prior to failing but in the same time domain. For example: If you are in your sets of 3 reps and begin to fail during your 20 second intervals, default back to 2 reps per 20 seconds for the remaining time. If you fail on 2 reps after that, default to 1 rep every 20 seconds until time is up. If you fail that single rep, kick to handstand and hold as much time as possible until your time is up.

Followed by. . .

For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)

Progressions for Strict Handstand Push-Ups
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

B.
Spend 8-10 minutes of build to 75% of your Power Jerk

and then …

Every minute, on the minute, for 5 minutes:
20 Double-Unders
6 Power Jerks

35-49: 125/85 lbs
50-54: 105/75 lbs
55+: 95/65 lbs

Check out this article on ways to make your shoulder-to-overhead more efficient

C.
35-49:
For time:
50 Thrusters (20/15 kg barbell)
40 Calorie Row
30 Burpees
20 Box Jump (24/20″)
10 Ring Muscle-Ups
20 Box Jump (24/20″)
30 Burpees
40 Calorie Row
50 Thrusters

50-54:
For time:
50 Thrusters (20/15 kg barbell)
40 Calorie Row
30 Burpees
20 Box Jump (24/20″)
5 Ring Muscle-Ups
20 Box Jump (24/20″)
30 Burpees
40 Calorie Row
50 Thrusters

55+:
For time:
40 Thrusters (20/15 kg barbell)
30 Calorie Row
20 Burpees
15 Box Jump (24/20″)
10 Ring-Dips
15 Box Jump (24/20″)
20 Burpees
30 Calorie Row
40 Thrusters

Scaling Options

Ring Muscle-Ups & Ring-Dips
Ring-Dips
Stationary Dips
Low Ring Muscle-Up Transition

Happy Saturday! Invite a friend to tackle this one with you! Everybody loves a little down and back up chipper! Please, please, please make those initial thrusters unbroken! From there, take your row at an 80-85% perceived exertion rate and your burpees are regular burpees (you don’t need to jump over anything or to anything). Knock out those box jumps (no rebounding) and give yourself a little time at the rings. Then it is all feel as you work your way back up. Enjoy!

Additional Optional Run Session
Five sets of:
800 Meter Run
Rest the amount of time it takes you to complete each set