September 12, 2020 – Masters Program

Mobility & Activation
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Walk (Left)
30 seconds of Banded Lateral Walk (Right)
30 seconds of Plank Hold (elbows)
30 seconds of Plank Shoulderr Taps
Rest 60 seconds

You should be able to complete this entire circuit in less than 10 minutes.

A.
Two sets of:
Freestanding Split Handstand x 10 reps
Rest as needed

followed by . . .

Five sets of:
Handstand Walk x 50′ (please complete in as few sets as possible)
GHD Sit-Up x 10 reps Rest 30 seconds

*If you don’t have handstand walks then substitute with Wall Facing Handstand Marching x 20-30 reps
*If you don’t have access to a GHD machine then please substitute with medball sit-ups (20/14 lbs)

B.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 2-3 reps @ 85%-88%

C.
35-54:

For time:
50 Box Jumps (24/20″)
25 Toes-to-Bars
50 Wall-Ball Shots (20/14 lb. to 10′ target)
25 Power Snatches (105/75 lbs)
50 Wall-Ball Shots (20/14 lb. to 10′ target)
25 Toes-to-Bars
50 Box Jumps (24/20″)

55+:
For time:
40 Box Jumps/Step-Ups (24/20″)
20 Toes-to-Bars
40 Wall-Ball Shots (20/10 lb. to 9′ target)
20 Power Snatches (75/55 lbs)
40 Wall-Ball Shots (20/10 lb. to 9′ target)
20 Toes-to-Bars
40 Box Jumps/Step-Ups (24/20″)

Notes:
This is a longer workout so you want to avoid hitting your redline at the beginning of this workout.
Start out with 70-75% perceived exertion during your box jumps.
If you are strong with toes-to-bar then you can attack them with bigger sets (15/10 or 10/10/5) but if you struggle with toes-to-bar volume then start with smaller sets like (10/5/5/5) or sets of 5. You just want to be aggressive to get right back onto the rig so adjust the rep scheme to allow you to get right back on the rig.
You’ve had to use a heavier wall ball earlier in the week so today’s weight should feel great. 🙂 Start with bigger sets on the first 50 wall ball shots and trust in your strong legs! Keep the chest tall and breathing consistent during every rep. No need to rush the wall ball shots but, rather, keep a smooth rhythm.
Cycling the power snatches will depend on how strong you are with the movement but this is relatively light weight so you should hustle through these as quickly as possible. Break up the set if/when your turnover slows down.

D.
Three to Four Sets of:
30 Second Hollow Hold
15-20 reps of V-Ups (or Tuck-Ups)
30 Second Superman Hold
15-20 reps of Superman Lifts
Rest 60 seconds

Additional Optional Running Endurance Session
Four sets of:
8 Minutes Running
3:30 Minutes Rest