September 26, 2020 – Masters Program

Mobility & Activation

Two sets of:
30 seconds of Band Assisted Lat Stretch (Lef)
30 seconds of Band Assisted Lat Stretch (Right)
30 seconds of Band Assisted Pec Stretch (Left)
30 seconds of Band Assisted Pec Stretch

(Right)
30 seconds of Plank Hold (elbows)
30 seconds of Plank Shoulder Taps
Rest 60 seconds

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

A.
Handstand Kick to Handstand on Wall with Hands Turned Out x 10 reps

If you have Handstand Walks, complete the following:
Every 90 seconds, for 4 minutes, complete:
Handstand Marching x 10 reps + Handstand Walk x 5′

If you don’t have Handstand Walks, complete the following:
Every 90 seconds, for 4 minutes, complete:
Wall Climb x 1 + Single Leg Thigh Taps* x 10 reps

*If you are unable to do thigh taps on the wall, then try from a box

B.
Every 3 minutes, for 12 minutes, complete:
Back Squat x 1 reps @ 90-95 %

C.
35-49:

For time:
10 Hang Squat Snatches (135/95 lbs)
20 Chest to Bar Pull Ups
30 Push-Ups
40 Kettlebell Swings (32/24 kg, just to eye level)
50 Row for calories
40 Kettlebell Swings (32/24 kg, just to eye level)
30 Push-Ups
20 Chest to Bar Pull Ups
10 Hang Squat Snatches (135/95 lbs)

50-54:
For time:
10 Hang Squat Snatches (115/75 lbs)
20 Chest to Bar Pull Ups
30 Push Presses (95/65 lbs)
40 Kettlebell Swings (24/16 kg, just to eye level)
50 Row for calories
40 Kettlebell Swings (24/16 kg, just to eye level)
30 Push Presses (95/65 lbs)
20 Chest to Bar Pull Ups
10 Hang Squat Snatches (115/75 lbs)

55+:
For time:
10 Hang Squat Snatches (95/65 lbs)*
20 Chin-over-the-Bar Pull Ups
30 Push Presses (65/45 lbs)
40 Kettlebell Swings (16/12 kg, just to eye level)
50 Row for calories
40 Kettlebell Swings (16/12 kg, just to eye level)
30 Push Presses (65/45 lbs)
20 Chin-over-the-Bar Pull Ups
10 Hang Squat Snatches (95/65 lbs)

*Athlete is allowed to receive this in a power position, then squat.

Notes:
Chipper Saturday! Invite a friend to tackle this one with you! If you want an easier Saturday then make this a partner workout (you go, I go) to complete the reps assigned. Otherwise, tackle this workout by holding back on the gears in the 10-40 rep range, keep a strong pace on the row and then strive to keep the same pace on te 40-10 portion as you did to start. Make note of what time you get to the row, then how long it takes for you to complete the KB swings down to the hanng squat snnatches. There will be a drop off in your time but how big? How comparable can you make those times?

Additional Optional Running Endurance Session
Three sets of:
1600 Meter Run @ 85-90%
Rest 3 minutes

Compare to August 15, 2020