May 14, 2021 – Masters Program

Mobility, Activation & Warm-Up

Two sets of:
Hip Internal Rotation Drill x 8-10 reps per side
Band Assisted Lat Stretch x 30 seconds per side

and then …

Two sets of:
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
Banded Squats x 30 seconds

A.
Four sets of:
Bulgarian Split Squats x 8-10 reps per leg @ 3011
Rest 45 seconds between legs; Rest 90 seconds between sets

B.
Four sets
21/18 Calorie Row
15 Burpees Over the Erg
9 Ground to Overhead*
50 Double-Unders
Rest 3 minutes

35-49: 155/115 lbs
50-54: 135/95 lbs
55+: 115/75 lbs

Scaling Options for Double-Unders:
60 Seconds of Double-Under attempts
100 Single-Under

C.
Three sets of:
Banded Glute Bridge x 15-20 reps (fast)
Rest 45 seconds
Powell Raises

x 6-8 reps per side @ 3111
Rest 45 seconds

Athlete Notes:
Please load the Bulgarian Split Squats as you see fit (farmers carry hold with db at your sides, front rack loaded, back rack loaded, etc). You can refer to this article on tips for setting up.

Please adjust the loading for the workout today if it is more than 60-65% of your 1-RM. Strive to maintain as consistent of times as possible on each set so start out at around 80% perceived exertion. Your perceived exertion will increase each set so you just want to make sure you start out at a rate that will be sustainable, knowing you have a solid rest after each set.

If you want a different type of challenge today then try doing plate ground to overhead (45/25 lbs) and double the reps!

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Gymnastics Skills Accessory Option
Static Handstand Hold Progressions –

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 45 seconds
*Attempt to control this handstand with your fingertips (hands straight), avoiding hitting the wall if possible. Hold for max time without the assistance of the wall.
Interval 2 – Donkey Kicks to Wall

(3 stage) x 45 seconds effort

Handstand Push-Up Progressions –

For 60 seconds, perform one set of:
Headstand Kip-Up to Handstand x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Handstand Push-Up x 3 reps

Followed by. . .

Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep (55+: 5″ riser)

Rest 60 seconds, then. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps (55+: 5″ riser)

Rest 60 seconds, then. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Strict Handstand Push-Up x 3 reps (55+: 5″ riser)

*If at any time you find that the volume is too great, default to the prescribed reps from the set prior to failing but in the same time domain. For example: If you are in your sets of 3 reps and begin to fail during your 30 second intervals, default back to 2 reps per 20 seconds for the remaining time. If you fail on 2 reps after that, default to 1 rep every 20 seconds until time is up. If you fail that single rep, kick to handstand and hold the handstand for as much time as possible until your time is up.