September 11, 2020 – Masters Program

Mobility & Activation
12-Minute Mobility for Hip Hinge

Barbell Warm-Up
With an empty barbell, complete:
3 Muscle Snatches
3 Ovehead Squats
3 Snatch Balances
3 Hang Power Snatches
3 Hang Squat Snatches

Rest, and then …

With an empty barbell, complete:
3 Muscle Cleans
3 Front Squats
3 Tall Cleans
3 Hang Power Cleans
3 Hang Squat Cleans

Focus on hitting each position precisely and with purpose.

A.
Every 2 minutes, for 8 minutes, complete:
Snatch x 1 rep

*Set 1 – 75-80% of your 1-RM
*Set 2 – 80-85%
*Set 3 – 85-90%
*Set 4 – 90-95%

B.
Every 2 minutes, for 8 minutes, complete:
Clean & Jerk x 1 rep

*Set 1 – 75-80% of your 1-RM
*Set 2 – 80-85%
*Set 3 – 85-90%
*Set 4 – 90-95%

C.
For Time:
30 Bench Press
25 Strict Supinated-Grip Pull-Ups
20 Strict Handstand Push-Ups
15 Kipping Handstand Push-Ups

Males = Bodyweight Bench Press
Females = Bodyweight x .7 Bench Press

54-59:

2″ riser for sHSPU
60+: 4″ riser for sHSPU

Notes:
Muscle fatigue is a real thing here! Break up the bench press early. You should never be ‘grinding’ through your bench press so rack early to keep your reps fast and crisp. Make sure you begin every rep for your strict pull-ups from a dead stop and keep this rep scheme small so you can quickly chip away. We are combining strict and kipping handstand push-ups so note if you need to mark a spot on your mat for hand placement for strict and hand placement for kipping.

Progressions for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press (35 reps to substitute for 20 sHSPU and 15 kipping HSPU)

Progressions for Strict Supinated-Grip Pull-Ups:
Please use a band for band-assisted pull-ups

Additional Optional Assault Bike Session
Ten sets for calories of:
30 seconds of Assault Bike
Rest 30 seconds

At the 10 minute mark, rest 2 minutes and then repeat for a total of THREE sets. This piece will take a total of 34 minutes.