March 9, 2021 – Masters Program

Mobility & Activation
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

and then …

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 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 1 rep

Suggested loads: 70%; 75%; 80%; 85%; 90%; 95%

B.
35-49:
Three sets for times of:
30/22 Calorie Row or Bike Erg
50-Foot Handstand Walk
8 Bar Muscle-Ups
25-Foot Handstand Walk
Rest 3 minutes

50-54:
Three sets for times of:
25/17 Calorie Row or Bike Erg
25-Foot Handstand Walk
4 Bar Muscle-Ups OR 10 Chest-to-Bar Pull-Ups
15-Foot Handstand Walk
Rest 3 minutes

*If you don’t have handstand walks then please perform 1 Wall Climb or 15 Plank Shoulder Taps for every 10-15′ of Handstand Walking

55+:
Three sets for times of:
25/17 Calorie Row or Bike Erg
3 Wall Climbs
8 Chest-to-Bar Pull-Ups OR 12 Chin-Over-the-Bar Pull-Ups
1 Wall Climb
Rest 3 minutes

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

C.
Three rounds, not for time, of:
30 Banded Overhead Triceps Extensions @ 1010
20 Russian Kettlebell Swings”

Athlete Notes:
REMINDER! The Open starts this week so our goal is to get some good workouts but to feel good going into Friday for 21.1. Make sure that you are giving good attention to recovery so you can still workout hard but feel good for future days.

Today we get to test some consistency on heavy clean and jerks. Really make sure that you warm up well and set yourself up the best you can for a successful lifting day heading into the open this weekend. We are looking for consistency across all sets.

Today’s conditioning is going to really be a test of gymnastic skills under fatigue. It is a fairly low impact workout so push yourself to see what you can manage while breathing hard. One of the biggest struggle for athletes is to convince themselves to kick up on handstand walks and get started. KICK UP! Test yourself and prove to yourself that you are capable of getting started even before you think you are ready. We’ve been doing lots of handstand walks this past training cycle so trust in your capabilities.”

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

Strongman Optional Session
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Banded Psoas March x 60 seconds
Station 2 – Cossack Squats x 12 reps @ 3111 (6 reps per side)
Station 3 – Prone Plank x 60 seconds
Station 4 – Strict Pull-Ups x 6-8 reps @ 4111 (use a band if needed)
Station 5 – Stationary Dips x 6-10 reps @ 2111
Station 6 – Dumbbell Hammer Curls x 10 reps @ 2121