June 12, 2024 – Masters Program

Mobility, Activation & Warm-Up
Chest-Opener x 6-8 reps @ 3011

and then …

Activation
Three sets of:
60 Elbow or Push-Up Plank Hold
15 Banded Face Pulls
15 Ring Rows
30 Second Ring Hang
30 Second Nose to Wall Handstand Hold

A.
Strict Ring Muscle-Up Progressions –

One set of:
Banded Strict Muscle-Up x 5-7 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up)

Rest 30 seconds, then. . .

One set of:
False Grip Static Hang x 10-20 seconds
Rest 30 seconds
Full Support Hold x 20 seconds + Catch Position Hold x 10 seconds
*Lower from full support to the catch position hold via ring dip negative.

Followed by. . .

For max reps, complete:
90 Seconds Max Band-Assisted or Unassisted Strict Ring Muscle-Ups
90 Seconds of Rest
60 Seconds of Max Band-Assisted or Unassisted Strict Ring Muscle-Ups
60 Seconds of Rest
30 Seconds of Max Band-Assisted or Unassisted Strict Ring Muscle-Ups

B.
Bar Muscle-Up Skill Work

Ten reps of:
Swinging Knees to Bar x 1 rep
Rest 10-15 seconds between reps

Followed by…

Three sets of:
3 Air Chair Swings
Rest 20-30 seconds between sets

Followed by…

Two sets of:
20 Bouncing Knees to Chest
Rest 15-30 seconds
6-8 Arch Under Bar Jump to Support
Rest 60 seconds

Followed by…

Every minute, on the minute, for 3 minutes:
1-5 Bar Muscle Ups OR 1-5 Chest-to-Bar Pull-Ups

C.
35-54:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 13-16/9-12 Calorie Row
Station 2: 40 Double Unders
Station 3: 14-16/9-12 Calorie Concept 2 Bike Erg OR 12-15/8-11 Calorie Echo Bike
Station 4: 3 Bar Muscle Ups

55+:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 11-14/7-10 Calorie Row
Station 2: 30 Double Unders
Station 3: 11-14/7-10 Calorie Concept 2 Bike Erg OR 10-13/6-9 Calorie Echo Bike
Station 4: 6 Chest-to-Bar Pull-Ups

Cooldown
5 Minute Conversational Walk or Jog 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
Last week of your strict ring muscle-up work and you are testing! Remember that this is for max reps NOT max unbroken reps. So you may be better off doing sets of 1-2 and having a short rest versus knocking out a big set to start with and hitting failure!

Bar Muscle-Up Skill Work
Refocusing our efforts on proper skill development and mechanics for the bar muscle-up. Make sure these are quality reps and you are focusing on technique vs quantity. If you start to fatigue then increase the rest period so you are ensuring quality reps.

EMOM Conditioning
In today’s EMOM we’re mixing some skills and cardio. Station 1 should take around 45-50 seconds. Station 2 aim for unbroken but should take 40 seconds tops. Station 3 we’ll be looking for another 45-50 seconds. Station 4 again should be unbroken and only take around 25-30 seconds to complete. The goal is to keep moving consistently throughout the entire workout. Don’t hammer the row or bike on the first round then dropoff at the end.

Customization Options for Bar Muscle-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

Customization 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 Pull-Ups

Timeline
0:00-15:00 – Warm-Up
15:00-25:00 – Strict Ring Muscle-Up Skill Work
25:00-30:00 – Transition
30:00-70:00 – Conditioning
70:00-80:00 – Healthy Shoulder Finisher Finisher
80:00-90:00 – Cool Down