January 24, 2020 – Masters Program

Mobility, Activation and Warm-Up
T-Spine Pulse on Bench x 60 seconds
Over the Shoulder Barbell Stretch x 30 seconds per side

and then …

CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys 
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill 

and finish with …

Tabata Warm-Up
Four sets of:
20 Seconds of V-Ups
10 Seconds of Rest
20 Seconds of Plank Walks
10 Seconds of Rest

Gymnastic Skills & Drills
Three sets of:
Nose to Wall Handstand Hold x 45-60 seconds
Rest 45 seconds

and then …

Every 2 minutes, for 10 minutes (5 sets):
Kipping Handstand Push-Up x 5 reps
Handstand Walk x 10-20′

Focus on very EFFECIENT kipping handstand push-ups. To make this more challenging, add a deficit or do free standing kipping handstand push-ups into a handstand walk.

If you don’t have the above movements yet, then complete the following:
Every 2 minutes, for 10 minutes (5 sets):
Kipping Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups

Handstand Walk:
Handstand Marching on Box

x 10-12 reps
Wall Climbs x 3 reps

Back Squat Progressions
Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Pedal to the Metal
35-54:
For time:
40 Pull-Ups
40 Thrusters (75/55 lbs)
20 Chest-to-Bar Pull-Ups
20 Thrusters (95/65 lbs)
10 Bar Muscle-Ups
10 Thrusters (135/95 lbs)

*Use one barbell and switch out your own weights.

55+:
For time:
40 Pull-Ups
40 Thrusters (65/45 lbs)
20 Burpees over the Barbell
20 Thrusters (75/55 lbs)
10 Chest-to-Bar Pull-Ups
10 Thrusters (95/65 lbs)

*Use one barbell and switch out your own weights.

Posterior Chain Accessory Work
Three sets of:
Reverse Hypers x 15 reps
Rest 60 seconds
Banded Face Pulls x 10-12 reps
Rest 60 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.

Optional Additional Nasal Breathing Session
Five rounds for time of:
400 Meter Run
15 Push-Ups
10 Strict Pull-Ups

Perform this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern.

Please check out this article to read about the benefits of nasal breathing

Optional Additional GHD Sit-Up Accumulation Session
Three sets, for time, of:
20 GHD Sit-Ups
Rest 90 seconds