January 22, 2021 – Masters Program

Mobility & Activation
Band Distracted Hip Flexor Stretch x 60 seconds per side
PVC Pipe Pass Thrus x 20 reps

Two sets of:
Floor Slides x 8-10 reps
Deep Squat Progressions x 5 reps
Kettlebell Windmill x 5 reps per side

Warm-Up Flow
Three sets at a steady, controlled pace of:
12/9 Calories of Assault Bike
12 Overhead Squats (20/15 kg)
10 Ring Rows

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.
In 12 minutes build to today’s “heavy” Hang Clean + Jerk

B.
35-54:

Every 3 minutes, for 21 minutes (7 sets) for times of:
12 Deadlifts @ 60-70% of 1-RM C&J
9 Bar-Facing Burpees
6 Power Clean & Jerks @ 60-70% of 1-RM of 1-RM C&J

55+:
Every 3 minutes, for 21 minutes (7 sets) for times of:
9 Deadlifts @ 60-70% of 1-RM C&J
6 Bar-Facing Burpees
3 Power Clean & Jerks @ 60-70% of 1-RM of 1-RM C&J

C.
For max reps:
60 seconds of Assault Bike (for calories)
Rest 2 minutes
60 seconds of Chest-to-Bar Pull-Ups (55+: Chin-over-the-Bar Pull-Ups)

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

Every minute, on the minute, until you cannot complete the prescribed reps within the assigned minute:
Assault Bike x 30% of today’s 60 second max
Chest-to-Bar Pull-Ups x 30% of today’s 60 second max
(55+: Chin-over-the-Bar Pull-Ups)

*Once you fail to complete the specified reps within the minute the workout is over. E.g, if you hit 40 calories of Assault Bike in 60 seconds, and 40 pull-ups in 60 seconds in the max reps test, you would perform 12 calories of Assault Bike and 12 pull-ups every minute until you failed to get those reps in within the minute.

If you approach 100 total pull-ups in the session, shut it down and note that you elected to stop there.

Scaling options for Pull-Ups:
Band Assisted Pull-Ups
Jumping Pull-Ups

Athlete Notes:
Similar to last week, we are having you move from heavy lifts into cycling power cleans with an elevated heart rate. Please focus on quick transitions, fast burpees and cycling your power clean & jerks immediately upon finishing your burpees. We do not want you spreading out the work over 3 minutes, we are looking for the fastest times for each set. Try to focus on bringing your heart rate down during your rest. Your heart rate will be elevated if you do touch and go power clean & jerks but you will also earn extra rest time to bring it back down.

Please rest until recovered to tackle the last piece. 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 since you get to rest until recovered. Just like last week, we are looking for volume accumulation over a period of time. We’d rather see someone break early to avoid muscle failure than someone knock out big sets but hit a wall in minute three.

Additional Optional Gymnastic Skill Session
Kipping Ring Muscle-Up Progressions 

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Swings x 10 reps
*Keep these swings at a medium height and focus on body positioning, keeping the arms behind your ears on the forward swing and a long stretched body on the backswing.
Interval 2 – Large Ring Swings x 3-5 reps

Followed by. . .

Every 15 seconds, for 2 minutes (4 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing x 1 rep
Interval 2 – Cast Swing + Shove Pop Swing x 1 rep

Rest 60 seconds, then. . .

Followed by. . .

Every 30 seconds, for 60 seconds (1 set) of complexes:
Interval 1 – Cast Swing + Speed Swing x 1 rep
Interval 2 – Cast Swing + Shove Pop Swing x 1 rep

Rest 60 seconds, then. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Ring Muscle-Up x 1 rep
(If you don’t have ring muscle-ups then please complete 1 Ring Pull-Up + 1 Ring Dip for every Ring Muscle-Up)