October 31, 2020 – Masters Program

Mobility & Activation
Please read and follow coach Conner’s morning stretch routine

– Push into Down Dog, hold for 10-60 seconds
– Bring one ankle to my opposite wrist and settle into Pigeon pose, hold for 10-60 seconds
– Push back into plank and bring my other leg into the Pigeon pose, hold for 10-60 seconds
– Push into Down Dog, hold for 10-60 seconds
– Flip my feet so that the tops of my feet are down, push through the hands into a tall chest, hold Upward Dog for 10-60 seconds
– Come to a standing position, find a comfortable foot width and sit into Malasana, hold for 10-60 seconds, add in the outward leg pressure as you like
– Lay onto my back, bring knees together and drop them to the right for 10-60 seconds, switch sides once ready for Supine Twist
– Place feet and hands flat on the floor while laying on my back, press into Wheel and hold for 10-60 seconds.

*Try to breathe deep, even, and consistent through the nose while working through your routine.

A.
One set of:
Three-Quarter Handstand Freestanding Kick Ups x 20 reps

Three sets of:
Wall Handstand Thigh Taps x 20 reps
Rest as needed

35-59:
Three sets of:
Freestanding Handstand Hold x Max Seconds*
Rest 60 seconds

*Use assistance if needed

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

B.
Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-5 – 6 reps @ 80-85%
Rest 2 minutes between sets.

C.
35-54:
For time:
40 Alternating Dumbbell Snatches (50/35 lbs)
30 Handstand Push-Ups
20 Power Cleans (185/125 lbs)
30 Handstand Push-Ups
40 Alternating Dumbbell Snatches

55+:
For time:
40 Alternating Dumbbell Snatches (35/20 lbs)
30 Handstand Push-Ups to 5″ riser
20 Power Cleans (135/95 lbs)
30 Handstand Push-Ups
40 Alternating Dumbbell Snatches

Please check out this video for scaling options for the handstand push-ups.

Technique matters when it comes to your dumbbell snatches! Please avoid doing your dumbbell snatches as a muscle snatch and, instead, utilize your legs to jump the dumbbell up and quickly pull under so that you land at the same time the dumbbell locks out overhead. This will save your triceps so they can be fresh for your handstatnd push-ups.
Please watch this video that reviews a short kip versus a big kip and decide which kip you’ll start with.

Most of you will be tackling the power cleans as singles so be disciplined to bring your shins right back to the bar every rep so you are ‘reminded’ to pick up the barbell.

You are back on your handstand push-ups. Go by feel on this set and never let yourself grind out a rep. If you start to feel yourself grind then come off the wall immediately.

You’re home free once you get to the dumbbell snatches. 🙂 Chalk up and then keep an unbroken mindset here. Even if you need to take a quick rest, stand over the dumbbell so you are more inclined to pick it up sooner.

Have an amazing Saturday!

Additional Optional Running Endurance Session
Three sets of:
1 Mile Run
90 Seconds Rest