August 17, 2019 – Masters Program

Dynamic Mobility, Activation & Warm-Up
Banded Scarecrow x 2-3 minutes depending on how tight you feel

T-Spine Hold on Foam Roller x 60 seconds

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws

x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

Gymnastic Skills & Drills

If you are not aware of the value of knee height during a bar muscle-up, please watch this VIDEO.

35-54:
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Arch Under Bar Jump to Support x 6-8 reps
Interval 2 – Swinging Knees-To-Bar x 3 reps

Followed by. . .

Option 1 –

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Bar Muscle-Up x 2 reps OR Bar Muscle-Up x 4 attempts
Interval 2 – Air Chair Swing x 2 reps

Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of the complex:
Toes-To-Bar x 2 reps + Bar Muscle-Up x 2 reps

55+:
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump to Full Support on Bar x 10 reps
*If this is a fear of yours you may opt to banding a barbell to the rig (as shown in this VIDEO) and jumping from the floor. In your own time, raise the bar to gradually become comfortable with being atop a higher bar.
Interval 2 – Knees-Up Option

x 10 reps @ 1011
*Choose the option that best suits your level of strength.

Followed by …

Every minute, on the minute, for 4 minutes of:
Kipping Swing to Kipping Chest-to-Bar Pull-Up x 3 reps
55+: Kipping Swing to Kipping Chin-Over-The-Bar Pull-Up x 3 reps

Conditioning
Three rounds for time of:
800 Meter Run
30 Russian Kettlebell Swings

35-54: 32/24 kg
55+: 24/16 kg

Accessory Work
Two sets of:
GHD Sit-Ups x 15 reps
Rest 30 seconds
Bird Dogs x 10 reps each side
Rest 30 seconds