June 22, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch x 30 seconds each partner
Band Assisted Hamstring Floss x 15 pulses per leg

and then …

Upper Body Warm-Up Series
Leg Reach x 5 reps

and then …

Prone Cuban Press for Ring Muscle-Ups

Gymnastics Skill Work
Option for those who have ring muscle-ups:
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Supine Snap Pull Swings x 10 reps
Interval 3 – Cast Swing x 3 reps

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Ring Muscle-Up x 1-3 reps (singles)
*These can be rising or rowing style muscle-ups. Be very aggressive with the snap pull before the transition.

Option for those who do not have ring muscle-ups:
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Supine Snap Pull Swings x 10 reps
Interval 3 – Cast Swing x 3 reps

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Feet on Floor Muscle-Up Transition x 1-3 reps

Rest until recovered and then …

All Age Divisions
Two sets of:
Nose to Wall Handstand Hold x 60 seconds

A.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean x 1 rep

*Sets 1-2 – 70% of 1-RM
*Set 3 – 75% of 1-RM
*Sets 4-6 – 80% of 1-RM

B.
“DT”
Five rounds for time
12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead

35-54: 155/105 lbs
55+: 135/95 lbs

Please scale the load as needed. The weight should not be more then 80% of your 1RM clean & jerk. This workout is all about managing grip so break early! Our suggestion on how to tackle this is as follows:

11 Deadlifts
1 Deadlift + 8 Hang Power Clean
1 Hang Power Clean + 6 S2O

Keep the rest short and fast, you are just breaking to rest your hands, not your lungs 🙂

Optional Run Session

Three sets of:
1200 Meter Run
Rest 3 minutes