January 8, 2021 – Masters Program

Mobility & Activation
Spend 5-10 minutes rolling out your traps and pecs.

and then …

CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)

Warm-Up Flow
Accumulate 20 Turkish Get-Ups

(10 per side)

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Four sets of:
3-Position Snatch
(high hang, mid-thigh, 2″ below the knee followed by ONE Jerk)
Rest as needed

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

B.
For time:
20 Snatches @ 70% of 1-RM

At the 10 minute mark. . .

For time:
30 Ground to Overhead

35-54: 135/95 lbs
55+: 95/65 lbs

C.
35-54:
For max reps:
60 seconds of Muscle-Ups
Rest 2 minutes
60 seconds of Burpees to a Target 6″ Above Reach

NOTE SCORES, and rest until recovered before the next portion.

Every minute on the minute until failure:
Muscle-Up x 30% of today’s 60 second max
Burpee to 6″ touch x 30% of today’s 60 second max

Scaling Options for Ring Muscle-Up
Low Ring Muscle-Up Transition
Ring-Dips

55+:

For max reps:
60 seconds of Ring-Dips
Rest 2 minutes
60 seconds of Burpees to a Target 6″ Above Reach

Scaling Options for Ring-Dips
Stationary Dips

NOTE SCORES, and rest until recovered before the next portion.

Every minute on the minute until failure:
Ring-Dips x 30% of today’s 60 second max
Burpee to 6″ touch x 30% of today’s 60 second max

*Once you fail to complete the specified reps within the minute the workout is over.
**E.g, if you hit 13 muscle-ups in 60 seconds, and 20 burpees in 60 seconds in the max reps test, you would perform 4 muscle-ups and 6 burpees every minute until you failed to get those reps in within the minute.

If you DO NOT have ring muscle-ups then please substitute with ring-dips or stationary dips.

Athlete Notes
We’ve got two different conditioning pieces today – one is testing strength endurance and the other is testing gymnastics endurance. Let’s talk about the first piece.

You’ll be completing 20 snatches for time at 70% of your 1-RM. This needs to take you less than 10 minutes to complete (ideally you have at least 2-3 minutes to recover). For most of you, you’ll want to approach this workout as singles. That means the moment you drop the barbell, bring your shins right back to the bar and get your hands back into position so you can set up for your next rep. You may also want to try using a clock to dictate your reps. For example, you lift every 15 seconds (which would put you finishing at the 5:00 mark). This would give you some significant time to rest for the next piece, which is Grace.

If you’ve done Grace before then make sure you know what your best time was so you have an idea of what to shot for. The snatches will have primed you for some light weight, fast barbell cycling. If you know that grip fatigue is an issue for you then break sooner than later. If you know your grip strength is strong then push for a max set that is about 2 reps shy of failure. Check out this article that goes over some efficient ways to barbell cycle.

Please rest until recovered to tackle the last piece. If you have less than 3 ring muscle-ups/ring-dips then please scale the movement. You DO NOT need to go unbroken during the initial 60 seconds of testing. We are looking for max reps so accumulate as many reps as possible. This needs to be maximal effort for both movements. Then you get to rest until recovered. Now you will be looking to maintain for as long as possible so be smart with your approach. We’d rather see someone break early to avoid muscle failure then someone knock out big sets but hit a wall 3 sets in.

Additional Optional Gymnastics Skill Session
Handstand Walk Progressions –

Spend 2 minutes working on Freestanding Handstand Marching.

Followed by. . .

Every 10 seconds, for 60 seconds (3 sets) of:
Interval 1 – One Arm Handstand Hold on Wall x 10 seconds (right hand)
Interval 2 – One Arm Handstand Hold on Wall x 10 seconds (left hand)
*Simply switch hands without coming off the wall. Don’t forget to breathe!

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
*Hit the wall as softly as possible with feet together.
Interval 2 – Handstand Walk to Wall

x 3 meters

Followed by. . .

If you have Handstand Walks, then complete the following:
Every 30 seconds, for 3 minutes (6 sets) of complex:
Handstand March x 10 reps + Handstand Walk x 1-3 meters
*Attempt to do this unbroken.

Rest 60 seconds, then. . .

Three sets of:
Handstand Walk x 40 seconds (max distance)
Rest 20 seconds between sets.
*Handstand walks do not have to be unbroken. Accumulate as much distance in the minute as possible.

If you DO NOT have Handstand Walks, then complete the following:

Every 30 seconds, for 3 minutes (6 sets) of complex:
Wall Facing Handstand Marching x 16-20 reps

Rest 60 seconds, then. . .

Three sets of:
Wall Walks x 40 seconds (max reps)
Rest 20 seconds between sets.