Mobility, Activation & Warm-Up
PVC Pipe Pass Thrus x 15 reps
PVC Pipe Press from Behind the Neck x 10 reps
PVC Pipe Overhead Squats x 5 reps
followed by …
Two sets of:
Band-Assisted Cross-Pull Scap Retraction x 5 reps per side
90/90 Hip Drill x 30 seconds
followed by …
Two sets of:
500 Meters Easy Row
DB Arnold Press x 10 reps (light)
Kang Squats x 5 reps
A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch Pull + Snatch
Start at 55% and build over the course of 10 sets to what feels heavy for the day. Your first 4-5 sets will be warm up sets.
Between your sets grab an empty barbell and practice the body bar contact drill: https://www.instagram.com/p/CxZwQUju4It/”
B.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes between sets. During your rest, please add in 5-7 toes-to-bar.
Set 1: 70%
Set 2: 74%
Set 3: 74-77%
Sets 4 and 5: 77%
C.
“Triangle Couplet”
35-44:
15-10-6 Reps for Time of:
Thrusters (135/95 lbs)
Bar Muscle-Ups
45-49:
15-10-6 Reps for Time of:
Thrusters (125/85 lbs)
Bar Muscle-Ups
50-54:
15-10-6 Reps for Time of:
Thrusters (105/75 lbs)
Bar Muscle-Ups
55-59:
12-6-3 Reps for Time of:
Thrusters (95/65 lbs)
Bar Muscle-Ups
60+:
12-6-3 Reps for Time of:
Thrusters (75/55 lbs)
Chest-to-Bar Pull-Ups
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-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
OR
If you’re competing at Wodapalooza and would like to substitute an announced workout here, please do so.
Cool Down
Spend 3-5 minutes in a butterfly stretch while bringing your breathing back to normal
General Training Notes:
Snatch Pull + Snatch Focus: Bar contact! Please watch the linked video and work on making bar contact in between your working sets. The snatch pull will help reinforce a strong bar path + power. Think about pushing through the floor for your snatch pull versus pulling the barbell up. Then your snatch should feel smooth like butter!
Hinge Focus: As noted in the cycle notes, this segment will focus on hinging movements so this week you are back squatting a simple 5 x 5. During your 2 minutes of rest, add in some toes-to-bar to get some sneaky volume in. Make the 5-7 reps as efficient as possible.
Conditioning Focus: It is Open Prep time!! So you’ll be seeing more couplets and triplets in this cycle. Today you are doing heavy thrusters paired with bar muscle-ups / chest-to-bar pull-ups. Now this is a FUN workout if you ask me! This is based off of a Games event a few years back but we’ve dialed back the weight for our Masters. Your approach to this workout will vary depending on your skills as an athlete. If you are strong with the gymnastic movement but struggle with heavier weight then I will want you to push the rep scheme on your gymnastics (bigger sets) so you can have a little more time to chip away at the thruster. Vice versa for those who move weight well but aren’t as strong with their gymnastics. That being said, the majority of you will benefit from breaking up the thrusters from the start; it just may mean 8/7 for some, 5/5/5 for others and even 3’s and 2’s for some. The goal is to avoid hitting failure on your thrusters so you have enough in the tank to hit the gas on your last set. Transition from the barbell to the bar should be quick and tight. Keep your shins to the barbell during your thrusters so you stay disciplined to pick the barbell up quickly versus staring at it. I expect sets in this workout but I don’t want to see people standing around looking at the barbell or chalking up excessively between every set on the rig (you know who you are).