February 23, 2021 – Masters Program

Mobility & Activation
Spend 5 minutes mashing the calves with a kettlebell handle.

Two sets of:
Hawaiian Squats x 5-7 reps per side
T-Spine Opener x 60 seconds

Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Donkey Kicks
30 seconds of Jumping Lunges or Mountain Climbers

A.
Every 2 minutes, for 20 minutes (10 sets):
Clean High Pull + Clean + Jerk

*Sets 1-2 = @ 70% of 1-RM
*Sets 3-4 = @ 75% of 1-RM
*Sets 5-6 = @ 80% of 1-RM
*Sets 7-8 = @ 85% of 1-RM
*Sets 9-10 = @ 85-90% of 1-RM

B.
Bar Muscle-Up Prep

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Bad Cheerleader Jump to Target Reach Swing x 1.1.1
Interval 2 – Arch Under Bar Jump to Support x 3 reps

Rest 60 seconds, and then …

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Swinging Knees to Bar x 3 reps (or get knees as high as possible)
Interval 2 – Bar Muscle-Up x 1 rep OR Chest-to-Bar Pull-Up x 1 rep

C.
35-49:
For time:
12 Bar Muscle-Ups
150 Double-Unders
9 Bar Muscle-Ups
100 Double-Unders
6 Bar Muscle-Ups
50 Double-Unders

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

For time:
15 Thrusters (115/75 lbs)
30 Toes-to-Bar
12 Thrusters (115/75 lbs)
20 Toes-to-Bar
9 Thrusters (115/75 lbs)
10 Toes-to-Bar

Rest until the running clock reaches 20:00, and then…

For time:
12 Bar Muscle-Ups
100 Double Unders
12 Thrusters (115/75 lbs)
30 Toes-to-Bar

50-54:
For time:
9 Bar Muscle-Ups
100 Double-Unders
6 Bar Muscle-Ups
75 Double-Unders
3 Bar Muscle-Ups
50 Double-Unders

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

For time:
15 Thrusters (95/65 lbs)
25 Toes-to-Bar
12 Thrusters (95/65 lbs)
15 Toes-to-Bar
9 Thrusters (95/65 lbs)
5 Toes-to-Bar

Rest until the running clock reaches 20:00, and then…

For time:
9 Bar Muscle-Ups
75 Double Unders
12 Thrusters (95/65 lbs)
25 Toes-to-Bar

55+:
For time:
12 Chest-to-Bar Pull-Ups
75 Double-Unders
9 Chest-to-Bar Pull-Ups
50 Double-Unders
6 Chest-to-Bar Pull-Ups
25 Double-Unders

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

For time:
15 Thrusters (75/55 lbs)
20 Toes-to-Bar
12 Thrusters (75/55 lbs)
15 Toes-to-Bar
9 Thrusters (75/55 lbs)
10 Toes-to-Bar

Rest until the running clock reaches 20:00, and then…

For time:
12 Chest-to-Bar Pull-Ups
75 Double Unders
12 Thrusters (75/55 lbs)
20 Toes-to-Bar

Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Scaling Options for Chest-to-Bar Pull-Ups (choose one of the following):
Band Assisted Chest-to-Bar Pull-Ups
Jumping Chest-to-Bar Pull-Ups

Scaling Options for Double-Unders (choose one of the following):
Single-Unders
Reduce the reps by half OR give yourself 45 seconds to get as many double-unders as possible

Scaling Options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows

V-Ups

Athlete Notes:
There are three separate conditioning pieces in today’s session. Please view them as three separately scored events, and consider the following:

Part #1: You’re starting fresh, and if you crush this one you will give yourself ample time to rest and recover before the second portion. It may be tempting to go easier here to save some gas for the next portions but treat this like three independent scores and make sure you don’t fall back behind the pack. The bar muscle-ups/chest-to-bar pull-ups will make or break the workout for most athletes, so protect them…and if possible, try to keep them unbroken. We rarely suggest breaking up double-unders, but in this case give yourself a quick break if your grip starts burning so that you can protect your ability to knock out the bar muscle-ups/chest-to-bar pull-ups. A good pair of grips will be beneficial today since you’ll be doing a lot of bar work and we don’t want torn hands as you’re preparing for the Open.

Part #2: Your grip may be slightly fatigued at this point, so with that in mind keep a relaxed grip on the thrusters to relieve tension on your forearms as much as possible. Keep your first set of toes to bar reasonable, opting for small sets and quick breaks rather than large sets that are likely to breakdown in the set of 20 reps. The real meat of this workout is in the middle part of 12 thrusters and 20 toes to bar; this is where you want to stay focused and on top of your pace. Stay diligent with yourself to pick up the barbell for your thrusters and stay under the bar for your toes-to-bar. Keep your eyes always focused on the task at hand to stay disciplined on chipping away at your reps.

Part #3: This is a single set chipper in which you get to chip through all of the movements you performed in the first two portions. It should be a treated as a sprint, but you’ll need to be smart about assessing which movements can be done unbroken and which might require a quick strategic break. You start with the highest skill movement, so be aggressive, but not so aggressive that you fail a rep and set yourself off course from the start. Most of you should be able to push through the double-unders and give yourself a few cleansing breaths in transition before pushing to complete an unbroken set of thrusters. The toes to bar will be a gut check at this point. It’s only 30/20 reps, but the cumulative fatigue will likely make these feel like more. Be smart and opt for small, quick sets with brief rest if you feel like you’re starting to labor through the movement. Be disciplined to stay under the pull-up rig and have your chalk sitting on a j-peg if you aren’t using grips. Small, quick sets can be very beneficial here!

If you know that you will not make the prescribed time intervals, please adjust the load and/or rep schemes.

D.
Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (left side)
Rest 2 minutes

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Strongman Option
A.
Four sets of:
20 Sandbag Squats (light bag; bear hug)
15/12 Calories of Assault Bike
Rest 90 seconds

Hit these hard!

B.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used, as we will want to increase the load over the course of the next several weeks.