April 2, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse on Bench x 60 seconds

and then …

Y’s, T’s & W’s x 10 reps each
*Please do this on a bench*
Hawaiian Squats

x 6 reps per side

and then …

Three sets of:
5 Scap Pull-Ups
5 Superman/Hollow Body
5 Goblet Squats with a 3 second hold at the bottom

Primary Session
A.
Banded Muscle-Up Transitions x 20-30 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up)

Three sets of:
Elbow Drops on Box x 10-12 reps
Rest 30 seconds
False Grip Static Hang x 15-20 seconds
Rest 30 seconds

and then …

Three sets of:
Box Assisted Strict Ring Muscle-Up x 8-10 reps (60+: 3-5 reps)
Rest 30 seconds

Rest as needed, and then …

Donkey Kicks x 15 reps
60+: Donkey Kicks to Box x 15 reps

and then …

Every minute, on the minute, for 6-10 minutes:
Strict HSPU x 1-5 reps (rep range depends on your ability level)
55+:

Strict HSPU to 5″ riser

B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 3-4 reps @ 70-75%

C.
“2018 Event 1 Masters Qualifier”
For time:
4 Thrusters
1 15-ft. Rope Ascent
8 Thrusters
2 15-ft. Rope Ascents
12 Thrusters
3 15-ft. Rope Ascents

35-54: 135/95 lbs
55+: 95/65 lbs

Time Cap: 10:00

Please take a look at your time from last year. This will leave you with a Fran like cough if you apply yourself well. 🙂

D.
Two-Three sets of:
Bent-Over KB Row with False Grip x 8-10 reps (this is to help your false grip for a strict muscle-up)
Rest 30 seconds
Wall Slides x 5 reps (slow and controlled)
Rest 30 seconds
Ring-Dips x 5-7 reps @ 2111
55-59: Ring-Dips x 3-5 reps @ 2111 (may use assistance if needed)
60+: Stationary Dips x 5-7 reps @ 2111
Rest 30 seconds

Additional Session (Optional)
A.
Five sets of:
Sandbag (or D-Ball) Over the Bar x 5 reps
Rest 60 seconds

Pick a heavy sandbag or D-ball – something you probably couldn’t do for more than 5 reps in a set, then power clean it up to your chest, get your hands under it, and drive/throw it over a yoke, rack, jerk blocks or any other barrier you can create that is at approximately sternum level. This movement should resemble a sandbag clean and jerk.

follwed by …

Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

This is a strength training session, not conditioning. This needs to be HEAVY.

B.
Three sets of:
Harnessed Bear Crawl x 50 meters (should take you under 45 seconds to complete)
Rest 90 seconds

Focus on driving forward through the big toe knuckle on each foot and think about leaving dents in the ground from each step. Make the floor hurt from the force you exert into it on each step! Put weight into your hands as well so shift forward as you crawl.

Non Qualifier Session
A.
Gymnastics Skills & Drills (see above A section)

B.
Every 2 minutes, for 10 minutes, complete (5 sets):
Front Squat x 3-4 reps @ 3111

Please adhere to the tempo and build in weight over the course of the 5 sets.

C.
For time:
4 Thrusters
1 15-ft. Rope Ascent
8 Thrusters
2 15-ft. Rope Ascents
12 Thrusters
3 15-ft. Rope Ascents

35-54: 115/75 lbs
55+: 85/55 lbs

Time Cap: 10:00

If you don’t have rope climbs then please sub the following movement:
Rope Pulls. For every rope climb, complete 2 rope pulls.
(lay with your back on the ground. Pull yourself up by using the rope until your are standing up fully. Try to maintain a strong midline)
Towel Pull-Ups if you don’t have access to a rope. For every rope climb, complete 3 towel pull-ups.

D.
Accessory Session (see above D section)