October 1, 2021 – Masters Program

Mobility, Activation & Warm-Up
Banded Lat Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side
Upper Body Warm-Up Series x 10 reps each

400 Meter EASY run and then …

Plank with Forward Reach x 6-10 per arm
Plank with Lateral Reach

x 6-10 per arm
Plank with Forward Taps x 6-10 per arm
Plank with Lateral Taps x 6-10 per arm

A.
Every minute, on the minute, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks (with fingers turned out) x 6-10 reps
Interval 2 – Kick to Freestanding Handstand Practice x 45 seconds

Followed by. . .

For 60 seconds, perform one set of:
Wall-Facing Handstand Shoulder Shrugs x 30 reps

Followed by. . .

Every 60 seconds, for 3 minutes (3 sets) of:
Handstand Walk or Handstand Walk Attempts x Max Distance in 30 seconds

B.
Three sets of:
Back Squat x Max Reps @ Monday’s 1-RM Front Squat Weight
Rest 5-6 minutes between sets.

C.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps @ 60-70% of Max heartrate:
Russian Kettlebell Swings
Push-Ups (perfect mechanics)

35-54: 32/20 kg
55+: 20/16 kg

Athlete Notes:
Test your max handstand walking distance today! If possible, have someone spot you if you don’t feel confident with your handstand walks but we are really excited to see how everyone does testing max distance in 30 seconds. If you don’t have a spotter and you aren’t confident in your handstand walks than complete max wall walks in 30 seconds.

By now you should all feel comfortable hitting the Zone 2 training today! Please keep your focus on quality movement and making your push-ups perfect.

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.

Strength Accessory Option
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Barbell Z-Press
*Set 1 – 6 reps @ 2111
*Set 2 – 8 reps @ 2111
*Set 3 – 8 reps @ 2111
*Set 4 – Max Reps @ 10X1 with heaviest 8 rep load

B.
Three sets of:
Bridged Dumbbell Bench Press x 8-10 reps @ 3011
Rest 60 seconds
Barbell Biceps Curls x 12 reps @ 3111
Rest 60 seconds