September 9, 2022 – Masters Program

Mobility
Front Rack PVC Pipe Stretch x 45-60 seconds per side
Hawaiian Squats x 5 reps per side

Activation
Two sets of:
Banded Clam Shells x 10 reps per side
Banded Fire Hydrants x 10 reps per side
90/90 Hip Rotations x 45 seconds

Warm-Up
Three sets of:
2 Minutes Easy Pace BikeErg / Assault Bike / Echo Bike
Over/Under Barbell x 10 reps (5 each direction)

A.
Four sets of:
Front Squat x 3 reps @ 80%
Rest as needed

B.
Build to Today’s 2-RM Push Press

Followed by…

Three sets of:
Shoulder to Overhead x 4 reps
Rest as needed

Begin first set at your heaviest weight from last week. Attempt to push press as many of the reps as you can, but if needed you may power jerk when you can no longer push press.

C.
35-49:
Six sets of:
12/10 Calorie Row
40-Foot Handstand Walk
4 Bar Muscle Ups
Rest 90 seconds between sets or alternate complete rounds with a partner 1:1.

50-54:
Six sets of:
12/10 Calorie Row
30-Foot Handstand Walk
2 Bar Muscle Ups
Rest 90 seconds between sets or alternate complete rounds with a partner 1:1.

55-64:
Six sets of:
10/8 Calorie Row
20-Foot Handstand Walk
4 Chest-to-Bar Pull-Ups
Rest 90 seconds between sets or alternate complete rounds with a partner 1:1.

65+:
Six sets of:
10/8 Calorie Row
2 Wall Walks
2 Chest-to-Bar Pull-Ups
Rest 90 seconds between sets or alternate complete rounds with a partner 1:1.

Scaling Options for Handstand Walk:
8 Nose to Wall Shoulder Taps for every 10′
8 Handstand Marching on Box for every 10′
1 Wall Walks for every 10′

Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups

Athlete Notes:
Pull – Push – Pull.. Fast. That’s the name of the game for today’s workout. We want to see how quickly you can push through each interval. This is a higher skilled workout compared to last weeks intervals so please adjust the rep scheme if needed (if you anticipate taking longer then 2 minutes for each interval then reduce the reps/movement/distance). Keep in mind that we’re not looking for “pretty” reps, we’re looking for fast reps. Rip the handles off the rower (not literally), kick straight up into the handstand, then sprint to the pull-up bar to knock out your fastest bar muscle ups/chest-to-bar pull-ups. Take a couple quick gasps of air and get ready to do it all over again. Ideally you’re finishing these at about a 1:1 work:rest ratio.

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Mixed Modal Short
A.
Handstand Walk Progressions

Spend two minutes working on Freestanding Handstand Marching for max reps.

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
Interval 2 – Wall-Facing Handstand Marching x 10-20 reps

Followed by …

Every 60 seconds, for 6 minutes:
Handstand Walk x max distance or attempts in 30 seconds

B.
Four rounds for time of:
30/22 Calorie Assault Bike
100 Foot Hand Over Hand Rope Pull (medium weight; you should be able to do the entire 100 foot pull without breaking)

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