April 20, 2019 – Masters Program

Primary Session
Dynamic Mobility, Activation and Warm-Up
Spend 3-5 minutes moving through the Banded Scarecrow

Medball Thoracic Opener x 60 seconds

Overhead Shoulder Barbell Stretch x 45-60 seconds per arm

and finish with …

Reverse Pull Warm-Up x 15 reps

Muscle-Up Skill Work

Every 30 seconds, for 3 minutes (6 sets), complete:
Cast Swing x 1 rep

and then …

Every 30 seconds, for 3 minutes (6 sets), complete:
Ring Swings x 3 reps

and then …

Every 30 seconds, for 3 minutes (6 sets), complete:
Snap Pulls

x 3 reps

finish with …

Two sets of:
Muscle-Ups x 2-4 reps
Rest as needed
**If you don’t have ring muscle-ups then complete Muscle-Up Transition Feet on Box or Muscle-Up Transition Feet on Floor **

“2017 Masters Qualifier Event 1”
For time:
100 Dumbbell Snatches
80 Calorie Row
60 Burpees over a Barbell
40 Muscle-Ups

35-54: 50/35 lbs
55+: 35/20 lbs

Time cap: 20 minutes

If you don’t have muscle-ups then focus on getting a fast tie-break time so move through the first three exercises as quickly as possible. You may also scale the dumbbell weight if your goal is not to complete the Masters Qualifier.

Non-Qualifier Session
Same as above

Additional Session
30-40 Minute Run @ Conversational Pace (ideally outside if the weather permits and with a friend!)