February 16, 2021 – Masters Program

Mobility, Activation & Warm-Up

400 Meter Run (nasal breathing only)
Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
400 Meter Run (nasal breathing only)
Over/Under Barbell x 6-8 reps each direction
Scap Ring Pull-Ups x 5 reps
Large Ring Swings x 5-7 rep

followed by …

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk

A.
Every minute, on the minute, for 10 minutes (10 sets):
Clean & Jerk

*Sets 1-5 = 1 rep @ 65-70%
*Sets 6-10 = 1 rep @ 70-75%

B.
Ring Muscle-Up Prep
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Snap Pulls x 8 reps (no swing)
Interval 2 – Supine Snap Pulls on Low Rings x 8 reps
Interval 3 – Pop Swing x 6 reps (tiny swing)
Interval 4 – Rowing Transition Lifter on Low Rings x 6 reps

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Swings x 5 reps
Interval 2 – Rowing Muscle-Up Transitions on Low Rings x 5 reps

C.
35-39:
Three sets for times of:
10 Muscle-Ups
20 Thrusters (115/75 lbs)
300 Meter Row or 600 Meter Bike Erg
Rest 3 minutes

40-49:
Three sets for times of:
7 Muscle-Ups
20 Thrusters (95/65 lbs)
300 Meter Row or 600 Meter Bike Erg
Rest 3 minutes

50-54:
Three sets for times of:
5 Muscle-Ups
20 Thrusters (95/65 lbs)
300 Meter Row or 600 Meter Bike Erg
Rest 3 minutes

55+:
Three sets for times of:
3 Muscle-Ups OR 6 Ring/Stationary-Dips
15 Thrusters (75/55 lbs)
300 Meter Row or 600 Meter Bike Erg
Rest 3 minutes

Scaling Options for Ring Muscle-Ups (choose one of the following):
Low Ring Muscle-Up Transition
Ring-Dips
Box Jump-Up to Full Support

Athlete Notes:
Today’s workout is going to challenge you with big sets of ring muscle-ups, followed by a mental and physical push to sprint through the rest of the triplet. These rep ranges are designed to push some athletes to challenge themselves to go fast and unbroken, then rest and repeat. If hitting failure on the ring muscle-ups is a worry for you, you may need to consider strategic breaks earlier in your sets so that you can keep your times per set relatively consistent and your overall time as low as possible. We have been working on thruster volume accumulation, so you should have a good idea of how to approach the set of 20 and if/where you will break for a short, quick rest. Think about moving through this piece as efficiently as possible. This workout will not necessarily be won by the speed of your reps, but rather how quickly someone transitions and whether they can sustain their paces over all four sets. Good movement efficiency on the muscle-ups and thrusters will allow you to sustain your efforts, but if you’re pulling early on the rings or using more shoulders than legs on the thrusters, this one could get rough in sets 3 and 4. Remember, we are looking for repeatable efforts so there is no use in going all out on set one if that is not a sustainable pace.

If you do not have muscle ups, then modify to chest-to-bar pull-ups. If you know you will be breaking up the thrusters into more than two sets, please reduce the weight.

The last piece for today is an 8 minute amrap that should be completed at a 70-75% rate of perceived exertion.

D.
Three rounds of:
Side Hand/Elbow Plank Hip Taps x 10 reps
Elbow Plank Arch/Hollow x 10 reps
Skydivers x 10 reps
Hollow Body Crunches x 10 reps
Bent-over Reverse Crunches x 10 reps

Additional Optional Strongman Accessory Session
A.
Three sets of:
100-Foot Rope Pulls
Rest 2-3 minutes

followed by…

Three sets of:
Strict Supinated Grip Chest-to-Bar Pull-Ups x 5 reps (use band if needed)
Rest 60-90 seconds

B.
For time:
10 Sandbag Cleans
20 Sandbag Squats
300-Foot Sandbag Carry
20 Sandbag Squats
10 Sandbag Cleans

Sandbag must be held in bear-hug below the chin at all times.

35-39: 125/100 lbs
40-54: 100/75 lbs
55+: 75 lbs/50 lbs