April 9, 2019 – Masters Program

Primary Session
Dynamic Mobility, Activation and Warm-Up
Extensor Stretch for False Grip (stretch with the goal of getting the arms straight)

and then …

CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs x 10 reps
CrossOver Symmetry 90/90 Drill

x 10 reps
CrossOver Symmetry Victory x 10 reps

and then …

Active IR/ER Hip Rotations x 10 reps

Gymnastics Skill Work
Banded Strict Muscle-Up x 10-15 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up)

Three sets of:
False Grip Mount x 3 reps
Rest 30 seconds
Strict Ring Pull-Ups x 3-5 reps (you may stay in the false grip if you’d like)
Rest 30 seconds

Rest as needed, and then …

Every minute, on the minute, for 7 minutes:
Strict Muscle-Up x 1-3 reps

If you don’t have Strict Muscle-Ups then perform these:
Ring Muscle-Up Negatives x 1-2 reps per minute

and then …

Three sets of:
Strict Ring Dips x 5-7 reps @ 3011
Rest 60 seconds
55+: Stationary Dips x 5-7 reps @ 3011

A.
Every 2 minutes, for 12 minutes, complete (6 sets):
75-80% Front Squat x 2-3 reps

B.
“2017 Event 3 Masters Qualifier”
35-54:
21-15-9
Shoulder-to-Overhead (135/95 lbs)
Chest-to-Bar Pull-Ups

55+:
21-15-9
Shoulder-to-Overhead (95/65 lbs)
Chin-Over-Bar Pull-Ups

Time Cap: 10:00

Please go back and see what you did on this in the 2017 Qualifier. This is a fast workout but shoulders will fatigue quickly so it is paramount that you utilize a good shoulder to overhead cycling and maintain rhythm in your chest-to-bars.  Be calculated about when you need to break (if you need to) and place your chalk on a j-peg so you don’t need to bend over to get the chalk. Make sure your barbell is close to the pull-up bar so that you ideally drop the barbell, turn around, and jump straight to the pull-up bar.

C.
Two-Three sets of:
Supinated Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 30 seconds
Band Pull-Aparts x 20 reps
Rest 30 seconds

Additional Session (Optional – only add this if your schedule allows and your body feels good)
A.
Three sets of:
100-Foot Hand Over Hand Standing Rope Pulls
Rest 2-3 minutes

Rest as needed, and then …

Two sets of:
Seated (Horizontal) Rope Pulls x 15-20 meters
Rest 2 minutes

Anchor your feet against something and load up a sled as heavy as you can move it.

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

B.
Four sets of:
100-Foot Prowler Push (heavy)
Immediatelly followed by. . .
12 Toes-to-Bar
55+: 10 Toes-to-Bar
Rest 90 seconds

Non-Qualifier Session
Gymnastics Skill Session
(see above)

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

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

B.
35-54:

21-15-9
Shoulder-to-Overhead (95/65 lbs)
15-12-9
Chest-to-Bar Pull-Ups

55+:
21-15-9
Shoulder-to-Overhead (65/45 lbs)
15-12-9
Chin-Over-Bar Pull-Ups

Time Cap: 10:00

You’ll complete 21 S2O and then complete 15 Pull-Ups, then 15 S2O and then 12 Pull-Ups, etc. Practice your barbell cycling and decide which of these techniques work best for you. If you are working on butterfly pull-ups then don’t worry too much about the height of your pull-ups, just focus on maintaining your rhythm.

C.
Two-Three sets of:
Supinated Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 30 seconds
Band Pull-Aparts x 20 reps
Rest 30 seconds