September 7, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

Gymnastic Skills & Drills
For anyone who does not have muscle-ups, complete:

Every 10 seconds, for 30 seconds (3 sets) of:
Cast Swing

x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of complex:
Cast Swing x 1 rep + Shove Pop Swing x 1 rep

Followed by. . .

Two sets of:
Box Jump-Up to Full Support on Rings x 5 reps
60+: Full Support Hold on Low Rings x 30 seconds effort (accumulate as much time in the hold during the 30 seconds)

If you do have muscle-ups, then complete:

Three sets of:
Run 400 Meters
Ring Muscle-Ups x 2-5 reps
Rest 90 seconds

Note:
If you have muscle-ups, then work on stringing together your muscle-ups when breathing heavy. Push on the 400 meter run so you can really test your ring muscle-ups under some lung distress. Choose a rep scheme that will allow you to be unbroken. If your hands are feeling too tender then please just skip this portion.

Barbell Cycling
Two sets for max reps each of:
Power Snatch x 30 seconds
Rest 60 seconds
Squat Cleans x 30 seconds
Rest 30 seconds
Shoulder to Overhead x 30 seconds
Rest 2 minutes

35-49: 135/95 lbs
50-54: 115/75 lbs
55-59: 95/65 lbs
60+: 85/55 lbs

Short & Sweet Conditioning
35-49:
Three rounds for time of:
15 GHD Sit-Ups
60 Double-Unders

50+:
Three rounds for time of:
15 Anchored Sit-Ups
40 Double-Unders or 80 Single-Unders