March 30, 2018 – Masters Qualifier Prep Program

AM Session
Dynamic 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

and then …

Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps

A.
35-54:
Three sets, for times, of:
Handstand Walk x 50 feet
Rest 60 seconds

55+:
Handstand Walk x 25 feet
(use assistance if needed)
Rest 60 seconds

B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 3 reps

Build over the course of the 6 sets to 85% of 1-RM

C.
35-54:
Start the clock and complete …

For time:
Row 1000 Meters
Kipping Handstand Push-Ups x 40 reps
Alternating DB Snatch x 20 reps (60/45 lbs)

at the 10:00 mark, complete:

For time:
Assault Bike x 60/40 calories
Deadlift x 30 reps (275/185 lbs)
Bar Muscle-Ups x 15 reps

55+:
Start the clock and complete …

For time:
Row 1000 Meters
Kipping Handstand Push-Ups x 20 reps
Alternating DB Snatch x 20 reps (50/35 lbs)

at the 10:00 mark, complete:

For time:
Assault Bike x 60/40 calories
Deadlift x 30 reps (225/155 lbs)
Bar Muscle-Ups x 5 reps OR Chest-to-Bar Pull-Ups x 15 reps

Note:
We are increasing the weights and adding some gymnastics work into the conditioning sessions today. Check out Hunter Britts article on two types of kipping handstand push-ups as it is important to know which type works best for you in specific workouts.
Hunter Britt also has a great video on hand placement for bar muscle-ups, which would be beneficial for you all to review to make sure you are placing your hands in a good position.

PM Session (Optional)
A.
Three sets of:
Bulgarian Split Squat x 8-10 reps @ 3011 per leg; Rest 45 seconds between legs
Rest 60-90 seconds
Strict Chest-to-Bar Pull-Ups x 5 reps
55+: Chest-to-Bar Pull-Up Negatives x 3-5 reps
Rest 60-90 seconds

B.
Three sets of:
Ring Hamstring Curls x 15 reps
Rest 45 seconds
GHD Sit-Ups x 15 reps
Rest 45 seconds

Athletes not participating in the Masters Qualifiers
(Same Warm-Up)
A.
35-54:
Three sets of:
Handstand Marching x 20 reps
Rest 60 seconds

55+:
Three sets of:
Nose-to-Wall Handstand Hold x 30 seconds
Rest 60 seconds

Note:
If you don’t have handstand walks, then try doing these drills, instead of the above, and rotate through these drills for two – three sets:
Handstand Marching on a Box

x 30 reps
Wall Climbs x 3 ascents
Donkey Kicks x 15 reps

B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 3 reps

Build over the course of the 6 sets to 85% of 1-RM

C.
Start the clock and complete …

For time:
Row 1000 Meters
Push-Press x 40 reps (115/75 lbs)
Alternating DB Snatch x 20 reps (50/35 lbs)
55+: 95/65 lbs; 35/20 lbs

at the 10:00 mark, complete:

For time:
Assault Bike x 60/40 calories
Deadlift x 30 reps (225/155 lbs)
Chest-to-Bar Pull-Ups x 15 reps
55+: 185/135 lbs; Chin-Over-the-Bar Pull-Ups x 15 reps

Note:
Check out this article to learn some tips on fast barbell cycling for overhead movements.

D.
Two-Three sets of:
Strict Chest-to-Bar Pull-Ups x 5 reps
55+: Chest-to-Bar Pull-Up Negatives x 3-5 reps
Rest 60-90 seconds
Ring Hamstring Curls x 15 reps
Rest 45 seconds

Note:
If you don’t have strict chest-to-bar pull-ups in the 35-54 age division then add a band for assistance to ensure you pull your chest to the bar.