March 5, 2021 – Masters Program

Primary Training Session
Mobility & Activation
Two sets of:
Band Distracted Pec Stretch

x 60 seconds per side
T-Spine Pulse x 30 seconds

and then …

CrossOver Symmetry
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

*Please ensure the upper traps are not taking over during the drills above*

Gymnastic Skills Prep
Two-Three sets, not for time, of:
20 Freestanding Handstand Marches*
5-10 Large Ring Swings
5 Candlestick Rolls

*Please complete kick to handstand x 10 reps if you don’t feel comfortable attempting freestanding handstand marches

A.
Take 10 minutes to build up to the heaviest snatch + overhead squat in the below workout:

35-49:
Four sets for times of:
20/15 Calorie Assault Bike
7 Muscle-Ups
Overhead Squats*
Rest 3 minutes between sets

*Set 1: 5 reps @ 155/115 lbs
*Set 2: 10 reps @ 135/95 lbs
*Set 3: 15 reps @ 115/75 lbs
*Set 4: 20 reps @ 95/65 lbs

50-54:
Four sets for times of:
20/15 Calorie Assault Bike
5 Muscle-Ups
Overhead Squats*
Rest 3 minutes between sets

*Set 1: 5 reps @ 135/95 lbs
*Set 2: 10 reps @ 115/75 lbs
*Set 3: 15 reps @ 95/65 lbs
*Set 4: 20 reps @ 75/55 lbs

55+:
Four sets for times of:
20/15 Calorie Assault Bike
3 Muscle-Ups OR 5 Ring-Dips
Overhead Squats*
Rest 3 minutes between sets

*Set 1: 5 reps @ 115/75 lbs
*Set 2: 10 reps @ 95/65 lbs
*Set 3: 15 reps @ 75/55 lbs
*Set 4: 20 reps @ 65/45 lbs

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

If mobility prevents you from safely doing overhead squats then please do this workout with front squats OR at a very light load.

B.
For max reps:
6 Minutes of Dumbbell Box Step-Overs

35-54: 50/35 lb DBs over 20″ box
55+: 35/20 lb DBs over 20″ box

*If you are not participating in the Open and/or box step-overs bother your knees then please substitute this with 50 GHD Hip Extensions (unweighted)

C.
Three sets of:
Reverse Snow Angels x 60 seconds (slow and controlled)
Rest 60 seconds
Banded Internal Rotation x 10 reps per side
Rest 60 seconds

Athlete Notes:
Today we do not have barbell cycling in terms of cleans or snatches, but we are still getting in some good barbell work at relatively heavy weights. Much of this will come down to how hard you push on the bike. Of course you do not want to go too hard before lifting a heavy barbell, but overpacing can put you too far behind to have a chance to do enough reps. Here is how we suggest to approach this workout:

Assault Bike: The goal is to perform this in 90 seconds or less. If you know that is not possible or sustainable then scale down the calories. Many athletes will be looking at the 60-second range if you are trying to really test yourself.
Muscle-Ups: Choose a rep range that is challenging for you and once you choose, keep it the same for all four sets.

Overhead Squats: The heaviest weight you do here should still be a weight that you could do unbroken if you were 100% fresh. Play around with grip width. After bike and muscle ups, your shoulders may be fatigued so you may like being a little narrower than your snatch width for more stability. A narrower grip is more stable for most people, but can feel slightly heavier on the legs depending on the bar positioning.

Ideally you will have a barbell set up with each weight but if that is not possible, use the 90 seconds to change out your weights.

Additional Optional Gymnastics Skills Accessory Session
Take 10 minutes to build to a 1-RM Strict Weighted Pull-Up and then …

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Chest-To-Bar Pull-Up x 2-3 reps @ 31X1 (use a band if you need assistance getting your chest to the bar)
Interval 2 – Baby Butterfly Pull-Up

x 6-10 reps
*Do these slow and smoothly and avoid kipping.

Rest 60 seconds, then. . .

35-54:
Every 30 seconds, for 2 minutes (4 sets) of complex:
Butterfly Pull-Up x 3-6 reps + 3/1.5″ Deficit Push-Ups x 4 reps

55+:
Every 30 seconds, for 2 minutes (4 sets) of complex:
Butterfly or Kipping Pull-Up x 3-6 reps + Dynamic Push-Ups x 4 reps