January 26, 2021 – Masters Program

Mobility & Activation
Choose any drill from this article that will help you prepare for your Front Rack position

and then …

Two sets of:
Deep Squat Progressions x 5 reps
Banded Lateral Walk x 20 steps

followed by …

Glute Activation Warm-Up (20 seconds leg on rack/10 seconds leg off rack)

A.
Take 12-15 minutes to build to today’s heavy Hang Clean & Jerk

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep

Perform these from the floor, with the same weight you built to from the hang. Focus on achieving the same contact point and positioning created by starting from the hang. For most of you, this will mean being more patient than normal.

B.
35-44:
For time:
50 Calories of Rowing on Concept 2
40 Thrusters (115/75 lbs)
20 Ring Muscle-Ups

45-49:
For time:
50 Calories of Rowing on Concept 2
40 Thrusters (115/75 lbs)
15 Ring Muscle-Ups

50-54:
For time:
40 Calories of Rowing on Concept 2
30 Thrusters (95/65 lbs)
10 Ring Muscle-Ups

55+:
For time:
40 Calories of Rowing on Concept 2
30 Thrusters (85/55 lbs)
10 Ring Dips or 15 Stationary Dips

Time Cap: 15 minutes

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

Athlete Notes:
We’ve got another short and fast conditioning piece! Today’s times will be largely dependent upon by your skill level at ring muscle-ups. Find the balance between an aggressive pace on the erg that will allow you to get off and go right into your thrusters. You may want to back off your pace when you have around 6-8 calories remaining. Quickly transition to your thrusters and get to work! If you are strong with your ring muscle-ups then we want you pushing your reps and speed on the thrusters. For today, go by feel and break when needed (something like 23, 12, 5 reps). Be aggressive with your opening set of ring muscle-ups but stay away from grinding out a rep.

If you struggle with ring muscle-up or ring dip volume then take a more measured approach with your thrusters. This may mean breaking your reps up into sets of 10 or smaller for the upper age divisions). Utilize your leg drive to generate power on that barbell so that you aren’t pressing out to finish the rep (this will save your shoulders and triceps for the ring muscle-ups). Be on the more conservative side with muscle-up pacing. We’d rather you wait an extra 5-10 seconds before jumping to the rings if it means that rep will be a success.

C.
Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Hollow Hold or Rock x 35-45 seconds
Minute 3 – Band Pull-Aparts x 30-40 seconds

Additional Optional Strongman Accessory Session
A.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 5 reps (please use a band if needed)
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed

B.
Three sets of:
60 seconds of Deadlifts
Rest 60 seconds

35-49: 155/105 lbs
50-54: 135/95 lbs
55+: 115/75 lbs

Rest until the running clock reaches 10:00, and then…

Three sets for max distances of:
90 seconds of Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes

Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.