February 3, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend 5 minutes foam rolling, focusing on the t-spine

and then …

T-Spine Pulse on Bench x 10 reps

and finish with …

Warm-Up Complex
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

A.
Three sets, not for time, of:
Pistol Balance Leg Lifts x 3-6 reps per leg (hold onto a rack if you need assistance)
GHD Sit-Ups x 10-20 reps
Alternating Rope Climb Pull-Ups x 4-6 reps

B.
Five sets of:
5 Close Grip Bench Press @ 70-80%
Rest 90-120 seconds between sets

C.
Four rounds for time of:
30/24 Calorie Row
12 Toes-to-Rings
14 Goblet Squats
16 Box Jumps (24/20″; no bounding)

35-54: 70/53 kettlebell
55+: 53/35 kettlebell

Long Conditioning Option
As many rounds and reps as possible in 30 minutes:
50/40 Calorie Row
15 Goblet Squats
50/40 Calorie BikeErg or SkieErg
30 Kettlebell Swings

35-54: 53/35 lbs kettlebell
55+: 35/24 lbs kettlebell

Cool Down
Over the course of 10 minutes bring your heart rate back down as you rotate between 200 meter walk + 60 second pigeon/runners stretch per leg

General Training Notes
Gymnastics Flow: After you get really warm you’ll move into this flow piece. You may use a rig or band for assistance on the pistol work if you find that you are rolling to your toes but the goal is to hang out at the end range of motion and stay controlled as you lift your leg. The rope pull taps are a great drill to build strength for legless rope climbs and confidence in hanging onto the rope with one arm!
Close Grip Bench: A close grip bench means you are placing your hands at about shoulder width on the barbell versus outside the shoudlers with a standard bench. This allows for more tricep recruiting, which is why the close grip is generally harder for people. If you have pain with this width then you can bump your hands out to a standard bench grip.
Conditioning: We’ve seen goblet squats make there way back into events (remember semi-finals from last year)? So today you are taking on a heavy kettlebell for some goblet squats. Please make sure you are holding the kettlebells by the horns (handles) and not by the bell (this was a standard for semi-finals). Your shoulders will take the brunt of this so try to keep the shoulders relaxed on the row and loose on the toes to rings. You are moving from one grippy movement to the next so you may want to break up your toes to rings so you have less time under tension on that movement. The goal is to keep the goblet squats unbroken and then steady pace on the box jumps as your reset. Please no bounding on the box jumps; just a jump up and step down. If you want to have a longer, less impact conditioning then please opt for the long conditioning option!