February 9, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

and then …

Two sets of:
Bear Crawl with Wrist Stretch x 15′
Leg Reach x 10 total reps

and then …

Med Ball Hamstring Curls

x 15 reps
Bird Dogs x 10 reps

A.
Two sets of:
Handstand Marching Against Wall x 16-20 reps
(If you have a hard time with this then progress by doing Handstand Marching to a box x 16-20 reps)
Rest 60 seconds

and then …

One set of:
Single Leg Thigh Taps x 16-20 reps
(If you have a hard time with these then progress to Single Leg Thigh Taps on Box x 16-20 reps)

Rest until recovered, and then …

Three sets of:
Handstand Walk to Wall

35-49: 15′
50-54: 10′
55+: 5′

B.
35-54:
Take 12-15 minutes to build to a 315/205 lbs deadlift

55+:
Take 12-15 minutes to build to a 255/165 lbs deadlift

C.
18.4 Repeat

35-54:
For time:
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts (225/155 lbs)
15 Handstand Push-Ups
9 Deadlifts (225/155 lbs)
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-ft. Handstand Walk
15 Deadlifts (315/205 lbs)
50-ft. Handstand Walk
9 Deadlifts (315/205 lbs)
50-ft. Handstand Walk

Time cap: 9 min.

55+:
For time:
21 Deadlifts (185/125 lbs)
21 Push Presses (95/65 lbs)
15 Deadlifts (185/125 lbs)
15 Push Presses (95/65 lbs)
9 Deadlifts (185/125 lbs)
9 Push Presses (95/65 lbs)
21 Deadlifts (255/165 lbs)
10 Handstand Push-Ups
15 Deadlifts (255/165 lbs)
10 handstand push-ups
9 Deadlifts (255/165 lbs)
10 handstand push-ups