May 29, 2024 – Masters Program

Mobility & Warm-Up
Partner T-Spine Stretch x 15 seconds

One-Two sets of:
Band Distracted Pec Stretch x 45 seconds per arm
60 Seconds T-Spine Mash & Hold on a foam roller
KB Ankle Pulse x 45 seconds per ankle

“Warm-Up”
60 Seconds Prone Plank Hold
200 Meter Nasal Breathing Only Jog
5 Scap Pull Ups + 5 Strict Pull Ups
400 Meter Nasal Breathing Only Jog
15 Ring Rows
200 Meter Nasal Breathing Only Jog

A.
Strict Ring Muscle-Up Progressions –

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Pull-Ups x 2-4 reps (make these as strict as possible)
Interval 2 – Band-Assisted Strict Muscle-Up Transitions x 6 reps (slow and controlled)

Followed by. . .

Two-Three sets of:
Strict Ring Muscle-Up OR Strict Banded Ring Muscle-Up x 1.1.1 (rest 10 seconds between reps)
Rest 60 seconds
Ring Dips x 5-10 reps
Rest 60 seconds

B.
35-54:
For max unbroken reps:
Strict Handstand Push-Ups
Rest 60 seconds
Repeat until you have accumulated 40 total reps or FIVE attempts.

55+:
For max unbroken reps:
Strict Handstand Push-Ups to 5″ riser
Rest 60 seconds
Repeat until you have accumulated 40 total reps or FIVE attempts.

Strict Handstand Push-Up Substitutions:
As many Wall Walks as possible in 5 minutes

OR

Accumulate a total of 15 reps of Tempo Strict Handstand Push-Up Negative @ 31A1 (5″ riser for 55+)

C.
Every minute, on the minute, for 15 minutes:
Station 1: 45 seconds x Calorie Echo Bike
Station 2: 45 seconds x Calorie Row
Station 3: 45 seconds x Calorie Ski Erg

Cool Down
5 Minute Easy Bike or Row and then …

Rig Single Arm Shoulder Stretch x 60-120 seconds
Rig Lat Stretch x 60-120 seconds

General Training Notes
Strict Ring Muscle-Up Drills
We are on week 3 of strict ring muscle-up progressions. I know you did a lot of pulling this week so just go by feel and use a heavier band if needed for this week. There are some big rep ranges here so if you are feeling good shot for the higher end of the rep range; if you aren’t feeling as good then shot for the lower end of the rep range.

Handstand Push-Up Drills
Building some volume with your handstand push-ups! You’ll be aiming for a total of 40 reps OR completing as many reps over the course of 5 sets / attempts.

Conditioning
Let it flow today! Pure conditioning work and, if you don’t have access to one piece of equipment you can substitute with shuttle runs. Please record total calories for each set; so you’ll have 5 sets of calories to record.

Timeline
0:00-15:00 – Warm-Up
15:00-25:00 – Strict Ring Muscle-Up Skill Work
25:00-30:00 – Transition
35:00-40:00 – Handstand Push Up Skill Work
40:00-45:00 – Transition
45:00-60:00 – Conditioning
60:00-70:00 – Cool Down