November 17, 2015 – Masters Off-Season

Workout of the Day
A.
Three sets of:
Muscle-Up Turnover on floor x 5 reps
Rest 60-90 seconds

Three sets of:
Freestanding Handstand Hold x 15.15 seconds
Rest 60-90 seconds

Three sets of:
Hollow Hold x 30 seconds
Hollow Rocks x 30 seconds
Rest 60 seconds

*If you have muscle ups, then following the three sets, complete:
Every minute, on the minute, for 5 minutes:
Muscle-Up x 2 rep (focus on landing high on the rings)

B.
Every 2 minutes, for 12 minutes, complete:
Front Squats x 4 reps @ 75% (no tempo)

C.
Every 2 minutes, for 6 minutes, complete:
Hang Clean x 3 reps @ 75+%

immediately followed by . . .

Every 2 minutes, for 10 minutes, complete:
Clean x 1 rep @ 80+%

immediately followed by . . .

Every 2 minutes, for 4 minutes:
Clean Pull on Riser x 3 reps @ 105%

D.
Three sets of:
100 Meter Forward Sled Drag (Heavy)
Quick transition
50 Meters Backward Sled Drag
Rest 60 seconds

Three sets of:
Banded Glute Bridges x 30 reps
Rest 30 seconds
Bamboo Overhead Walk x 60 Seconds*
Rest 30 seconds

*40-54: 70/53 lbs
55+: 53/35 lbs