February 14, 2020 – Masters Program

Mobility, Activation and Warm-Up
T-Spine Pulse on Bench

x 60 seconds
Over the Shoulder Barbell Stretch x 30 seconds per side

and then …

CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys 
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill 

and finish with …

Tabata Warm-Up
Four sets of:
20 Seconds of V-Ups
10 Seconds of Rest
20 Seconds of Plank Walks

10 Seconds of Rest

Gymnastics Conditioning Skill Work

35-54:
Three sets, not for time, of:
500 Meter Row
1 Legless Rope Climb
2 Rope Climbs
30-50′ Handstand Walk
30 seconds L-Sit Hold
Rest 90 seconds

55+:
Three sets, not for time, of:
500 Meter Row
2 Rope Climbs
15-30′ Handstand Walk
10 Push Presses (95/65 lbs)
30 seconds L-Sit Hold
Rest 90 seconds

Back Squat Progressions
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

Don’t worry, you’ll get to re-test your back squat next week. Be patient.

9 Minute AMRAP
35-54:
As many rounds and reps as possible in 9 minutes of:
15 Box Jump Overs (24/20″”)
10 Devil Presses (50/35 lbs)
5 Snatches (110/75 lbs)

55+:
As many rounds and reps as possible in 9 minutes of:
15 Box Jump Overs/Step Overs (24/20″”)
10 Devil Presses (35/20 lbs)
5 Snatches (75/55 lbs)

Workout inspiration courtesy of the Masters League

Posterior Chain Accessory Work
Three sets of:
Reverse Hypers x 15 reps
Rest 60 seconds
Band Pull Aparts x 15reps
Rest 60 seconds

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Optional Additional Nasal Breathing Session
Two sets of:
30/25 Calorie Assault Bike
40 Barbell Thrusters
Row 500 meters

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please check out this article to read about the benefits of nasal breathing.

Optional Additional GHD Sit-Up Accumulation
Three sets of:
25 GHD Sit-Ups
Rest 2 minutes