February 13, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out your t-spine and lats

and then …

Over the Shoulder Barbell Stretch x 45 seconds per side

and then …

Band-Assisted Scarecrow x 2 minutes

and then …

Two sets of:
Y’s, T’s, W’s x 8-10 reps each
Shoulder Circles x 10 reps
Bear Crawl with Wrist Stretch x 10′

A.
Take 20 minutes to build to today’s 1-RM Bench Press with a 1-Second Pause

Control the descent of the barbell, let it rest on your chest for a count of “one-one thousand” and then press.

**You’re welcome to all you old school gym rats**

IF YOUR SHOULDERS ARE FEELING SMOKED, THEN COMPLETE THE FOLLOWING:
Four sets of:
Single Arm DB Rows x 6-8 reps @ 2111
Rest 60 seconds
Ab-Wheel Roll Outs x 12-15 reps
Rest 60 seconds

B.
35-49:
For time:
5 Ring Muscle-Ups
10 Deadlifts (185/155 lbs)
20 Box Jump Overs (24/20″)
30 Wall Ball Shots (20/14 lbs to 10′ target)
40 Calories on the Erg
30 Wall Ball Shots
20 Box Jump Overs
10 Deadlifts
5 Ring Muscle-Ups

50-54:

For time:
3 Ring Muscle-Ups
10 Deadlifts (155/135 lbs)
20 Box Jump Overs (24/20″)
30 Wall Ball Shots (20/14 lbs to 10′ target)
40 Calories on the Erg
30 Wall Ball Shots
20 Box Jump Overs
10 Deadlifts
3 Ring Muscle-Ups

55+:

For time:
3 Ring Muscle-Ups OR 5 Ring Dips
10 Deadlifts (135/95 lbs)
20 Box Jump Overs (24/20″)
30 Wall Ball Shots (20/10 lbs to 9′ target)
40 Calories on the Erg
30 Wall Ball Shots
20 Box Jump Overs
10 Deadlifts
3 Ring Muscle-Ups OR 5 Ring Dips

Time Cap: 20 minutes

Compare results to January 9th, 2019

Notes from original workout:
This is not meant to be a sprint but more of a grinding workout. Stay engaged when you get to the row. You won’t win this workout with the row but you could lose it with the row. Keep a good pace during the row that is uncomfortable but manageable. Make a note of what your mind does during a workout like this – does it wander off or are you engaged with every movement. Are you telling yourself when you’ll take a break or are you doing by feel? Are you walking away from your movement during breaks or are you staying put, ready to attack the next few reps? All of these things are good to identify as we get closer to the Open.

C.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

Optional Gymnastics Session
For anyone who does not have muscle-ups, complete:

Every 10 seconds, for 30 seconds (3 sets) of:
Cast Swing x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of complex:
Cast Swing x 1 rep + Shove Pop Swing x 1 rep

Followed by. . .

Two sets of:
Box Jump-Up to Full Support on Rings x 5 reps
60+: Full Support Hold on Low Rings x 30 seconds effort (accumulate as much time in the hold during the 30 seconds)

If you do have muscle-ups, then complete:

Three sets of:
Run 400 Meters
Ring Muscle-Ups x 2-5 reps
Rest 90 seconds

Note:
If you have muscle-ups, then work on stringing together your muscle-ups when breathing heavy. Push on the 400 meter run so you can really test your ring muscle-ups under some lung distress. Choose a rep scheme that will allow you to be unbroken.