May 29, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

Front Rack Partner Assisted Stretch x 3 pulses per side

and then …

CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs x 10 reps
CrossOver Symmetry Victory x 10 reps
CrossOver Symmetry 90/90 Drill

x 10 reps
(If you have recurring shoulder issues then please add in the above drills at least three times per week)

and then …

Two sets of:
C2B Elbow Drivers x 15 reps
Rest as needed
Prone Plank Taps x 20 reps
Rest as needed

Gymnastic Skill Development
Every minute, on the minute, for 9 minutes:
Interval 1 – Baby Butterfly Pull-Ups x 6-10 reps OR Kipping Half Pull-Ups x 6-10 reps
Interval 2 – Kipping or Butterfly Pull-Ups x 6-10 reps (focus on perfect mechanics)
Interval 3 – Wall Sit x 45 seconds

Rest until the 12 minute mark, and then …

Every minute, on the minute, for 6 minutes:
Interval 1 – Nose to Wall Handstand Hold x 45 seconds OR Wall Walks x 3 reps
Interval 2 – Double Unders x Max Reps in 30 seconds

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets to today’s heavy double, adhering to the tempo.

B.
Every 10 minutes, for 30 minutes (3 sets), complete:
Run 800 Meters
20 DB Hang Squat Clean Thrusters
20 Toes-to-Bar

35-54: 50/35 lbs
55+: 35/20 lbs

If you have less than 30 seconds of rest, please reduce the reps to 15 reps.

If you struggle with toes-to-bar, then try these progressions:
Knees to Elbows
Supine Leg Raises while holding the Rack

Check out this article for tips on improving your toes-to-bar.

C.
Three sets, for completion:
Prone Plank Hold x 60 seconds
Side Plank Hold x 60 seconds (right)
Side Plank Hold x 60 seconds (left)
Supine Plank Hold x 60 seconds
Rest 60 seconds