September 18, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes mashing the calves with a kettlebell handle.

Two sets of:
Hawaiian Squats x 5-7 reps per side
Wrist Stretch x 30 seconds

Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Donkey Kicks

30 seconds of KB Swings (to eye level)

Gymnastic Skills & Drills
Three sets of:
Wall Climbs x 2 reps
Rest 90 seconds

Followed by …

5 minutes of practice to set up in a good handstand push-up position.

Followed by …

35-54:
Every 45 seconds, for 3 minutes, complete:
Kipping Hanstand Push-Ups x 6-8 reps

55+:
Every 60 seconds, for 3 minutes, complete:
Nose-to-Wall Handstand Hold x 30 seconds

*We are only practicing kipping handstand push-ups for the Open. If you have no intention in completing the Open then please substitute with strict handstand push-ups.*

Front Squat Progressions
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

“Advanced Cindy”
35-49:

As many rounds and reps as possible in 20 minutes:
4 Bar Muscle-Ups
8 Pull-Ups
12 Push-Ups
16 Air Squats

50+:
As many rounds and reps as possible in 20 minutes:
4 Chest-to-Bar Pull-Ups
8 Chin-Over-The-Bar Pull-Ups
12 Push-Ups
16 Air Squats