February 8, 2023 – Masters Program

Mobility & Prehab
Over the Shoulder Barbell Stretch x 45-90 seconds per side

Followed by …

CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

Warm-Up
2 Minutes BikeErg / Row / SkiErg
15 Supinated Grip Banded Pull-Aparts
2 Minutes BikeErg / Row / SkiErg
30 Second Nose to Wall HS Hold
2 Minutes BikeErg / Row / SkiErg
100′ Waiters Carry

A.
Handstand Walk Drills
Two sets of:
10-20 reps of Wall Facing Handstand Marching
(if you are proficient with these then try a wall facing handstand walk away: https://youtu.be/iMqgzLYjd7o)
Side Pressing Handstand Hold x 5-30 seconds per side

followed by …

Every minute, on the minute, for 10 minutes:
Handstand Walk x 5-25′

You decide the distance! The goal is to build volume on your hands. If you don’t have HS walks yet then complete 3-5 Donkey Kicks or 3-5 Kick up to Wall instead!

B.
Complete as many rounds and reps possible in 3 minutes of:
7 Dumbbell Push Press
7 Toes to Bar
7 Double Dumbbell Snatches
7 Toes to Bar

Rest 2 minutes and repeat for FOUR sets total

*Each round begins where the previous round left off.

35-54: 50/35 lbs
55+: 35/20 lbs

Scaling options for Toes-to-Bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups

C.
Three sets of:
Barbell Bicep Curl x 10-12 reps
Rest as needed
Bodyweight Tricep Extensions x 10-12 reps
Rest as needed

Athlete Notes:
Open movements coming up. We’re working short time domains and short reps so it’s all about movement and transitions here. We expect unbroken on the dumbbells as long as you can and same for the toes to bar. Your grip is definitely going to start to burn here, but the open and quarterfinals are always testing grip endurance so lean into it and hang on.

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.

Rowing Option
Three sets of:
600 Meter Row @ 2k Pace + :05/500m
400 Meter Row @ 2k Pace
300 Meter Row @ 2k Pace + :10/500m
200 Meter Row @ Sprint Pace
Rest 3 minutes between sets