Mobility & Warm-Up
Banded Lat Stretch x 60 seconds per side
Banded Hip Flexor Stretch x 60 seconds per side
and then …
3 Minutes of Banded Marching
Glute Activation Series
One-Two sets of:
Banded Clam Shells x 8 reps + 10 second iso hold per side
Banded Fire Hydrants x 8 reps + 10 second iso hold per side
Banded Straight Leg Lifts x 8 reps + 10 second iso hold per side
Banded Squats x 5 reps @ 3211
A.
Static Handstand Hold
Every minute, on the minute, for 2 minutes (1 set)
a. Kick to Handstand on Wall Scaled x 20-30 seconds effort
*If you become tired or fatigued during this exercise, simply stop and rest 🙂
b. Donkey Kick x 20-30 seconds effort
*Attempt to start with your feet close to your hands and have them land in the same place on the floor. Hands should remain on the floor the entire time. You do not need to do a lot of reps, rather spend your time here learning how to control your body.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets)
a. Cartwheel from Handstand x 3 reps
b. Mini Handstand x 6-8 reps
*Hands should be facing straight and remain on the floor for the entire set.
B.
Every 90 seconds, for 9 minutes (6 sets):
(Clean & Jerk) x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
C.
Three sets of:
Front Rack Reverse Lunges x 14-16 reps @ 2011 (try to ‘kiss’ the ground with your knee)
Rest 45 seconds between legs; 90 seconds between sets
D.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
General Training Notes:
Strength & Gymnastics Day! You guys are getting close to testing your max freestanding handstand hold! If you need some help with positioning then please film yourself doing the drills today and post to the Masters FB group.
Moderate to heavy doubles for your clean and jerks today. These do not need to be touch and go. Complete 1 rep, drop the bar, then continue to rep 2. You’ll finish out the session with some single leg strength and core work. This is a less intense session but should still be challenging if you are pushing the weights and increasing with each set.
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.
Row
For time:
Row 5,000 Meters