February 26, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Overhead Barbell Underarm Stretch x 30 seconds per arm
Twisted Cross Pec Stretch x 30 seconds per arm

and then …

CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90
x 10 reps each

and then …

Two sets of:
Scap Pull-Ups x 5 reps
Hollow Body/Superman Swings x 5 reps
Strict Toes-to-Bar x 5 reps
Push-Ups x 10 reps
Run 200 meters

A.
This session is based on each athletes needs. If you need to spend time on Bar Muscle-Ups then choose Option 1. If you need to work more on HSPU then choose Option 2. If your body is feeling good and you feel comfortable doing both Options then move forward with both options. The goal of this session is movement quality and efficiency.

Option 1 –
35-54:
Three sets of:
Bar Muscle-Up Stomps x 5 reps
Rest 30 seconds
Bar Muscle-Up x 3 reps
Rest as needed

55+:
Three sets of:
Bar Muscle-Up Stomps x 5 reps
Rest 30 seconds
Jumping Bar Muscle-Up x 1 rep
Rest as needed

Option 2 –
35-54:
Two sets of:
10 Strict Handstand Push-Ups
Rest 30 seconds
10 Kipping Handstand Push-UPs
3/2 Rope Climbs (15′)
Rest 2 minutes

55+:
Two sets of:
30 Seconds Nose to Wall Handstand Hold
Rest 30 seconds
10 Kipping Handstand Push-UPs
3/2 Rope Climbs (15′)
Rest 2 minutes

Scaling options for HSPU:
Elevated Foot Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Check out this video about kipping handstand push-ups

B.
Three sets of:
Tall Clean x 2 reps (focus on technique, not weight)

Every 2 minutes, for 12 minutes, complete:
High-Hang Clean x 2 reps

Sets 1-2: 65% of 1-RM Clean
Sets 3-4: 70% of 1-RM Clean
Sets 5-6: 75% of 1-RM Clean

Hold the high-hang position for 2 seconds, then lift. Work on feeling the proper high-hang position.

Every 2 minutes, for 6 minutes, complete:
Clean Pull x 1.1 @ 90% of 1-RM Clean

C.
35-49:
Four rounds, at 80-85% effort, complete:
Assault Bike x 25/20 calories
Ground-to-Overhead x 5 reps (185/125 lbs)
Ring Muscle-Ups x 6/4 reps (unbroken is the goal)

50-54:
Four rounds, at 80-85% effort, complete:
Assault Bike x 25/20 calories
Ground-to-Overhead x 5 reps (155/115 lbs)
Ring Muscle-Ups x 5/3 reps (unbroken is the goal)

55-59:
Four rounds, at 80-85% effort, complete:
Assault Bike x 20/15 calories
Ground-to-Overhead x 5 reps (135/95 lbs)
Ring Dips x 6/4 reps

60+:
Four rounds, at 80-85% effort, complete:
Assault Bike x 20/15 calories
Ground-to-Overhead x 5 reps (115/75 lbs)
Ring Dips x 6/4 reps

D.
Three sets of:
Half Kneeling DB Shoulder Press x 8-10 per side
Rest 60 seconds
Supinated Grip Ring Rows x 10-12 reps reps @ 2111
Rest 60 seconds

Optional Strongman Session
A.
Three sets of:
60 Second Max Rep Dumbbell or Kettlebell Deadlifts (medium load that you can move for the full 60 seconds)
Immediatelly followed by. . .
Max Rep Dumbbell Push Press (use a weight that will allow you to get 10-12 first two sets)
Immediatelly followed by. . .
Max Rep Push-Ups
Rest 90 seconds

B.
Three sets for max weight of:
150-Foot Harnessed Sled Pulls
Rest 60 seconds