February 28, 2020 – Masters Program

Mobility, Activation and Warm-Up
T-Spine Opener per Julien

and then …

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters

Gymnastic Skills & Drills
35-54:
For max reps:
10 Calories Assault Bike
Max Unbroken Strict Handstand Push-Ups
Rest 60 seconds
10 Calories Assault Bike
Max Unbroken Ring Muscle-Ups
Rest 60 seconds
10 Calories Assault Bike
Max Unbroken Toes-to-Bar
Rest 60 seconds
10 Calories Assault Bike
Max Distance Unbroken Handstand Walk
Rest 5 minutes; Repeat

55+:
For max reps:
10 Calories Assault Bike
Max Unbroken Strict Handstand Push-Ups to 5″ riser
Rest 60 seconds
10 Calories Assault Bike
Max Unbroken Ring Muscle-Ups
Rest 60 seconds
10 Calories Assault Bike
Max Unbroken Toes-to-Bar
Rest 60 seconds
10 Calories Assault Bike
Max Distance Handstand Walk in 30 seconds
Rest 5 minutes; Repeat

Progressions:
Strict Handstand Push-Ups
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups

Hamstring Curl Handstand Push-Ups

Ring Muscle-Ups
Foam Roller Muscle-Up Transition
Muscle-Up Transition with Feet on Floor
Muscle-Up Transition with Feet on Box

Handstand Walk
Wall Facing Handstand Marching
Wall Facing Handstand Thigh Taps

Single-Leg Progressions
Three sets of:
Front Rack Alternating Reverse Lunges x 16-20 reps @ 2011
Rest 2 minutes

Barbell Cycling Conditioning Session
For max reps:
Hang Power Clean x Max Unbroken Reps

35-49: 205/145 lb
50-54: 185/125 lb
55-59: 165/115 lb
60+: 135/95 lb

Rest 30 seconds, and then. . .

For time:
50 Bar-Facing Burpees

Rest 4 minutes, and then. . .

For max reps:
Hang Power Clean x Max Unbroken Reps

35-49: 185/125 lb
50-54: 165/115 lb
55-59: 135/95 lb
60+: 115/75 lb

Rest 30 seconds, and then. . .

For time:
500 Meter Row

Rest 4 minutes, and then. . .

For max reps:
Hang Power Clean x Max Unbroken Reps

35-49: 165/115 lb
50-54: 135/95 lb
55-59: 115/75 lb
60+: 95/65 lb

Rest 30 seconds, and then. . .

For time:
30/20 Calorie Assault Bike

A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

Post SIX scores:
1. Max Reps
2. Time for 50 Bar-Facing Burpees
3. Max Reps
4. Time for 500 Meter Row
5. Max Reps at
6. Time for 30/20 Calorie Assault Bike

Posterior Chain Accessory Work

Three sets of:
Death March x 20 reps
Rest 15 seconds
Banded Face Pulls x 10-12 reps
Rest 90 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.

Additional Optional Nasal Breathing Session
Six rounds for time of:
40 Double-Unders
10 DB Box Step-Overs
5 Strict Pull-Ups
400 Meter Run or 500 Meter Row or 25 Calorie Assault Bike
or 800 Meter Bike Erg

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

If you’ve been doing the nasal breathing session each week, then check out this article

Additional Optional GHD Sit-Up Accumulation
For completion:
2 L-Sit Rope Climbs
25 GHD Sit-Ups
3 Legless Rope Climbs
25 GHD Sit-Ups
4 Rope Climbs
25 GHD Sit-Ups