May 19, 2021 – Masters Program

Mobility & Activation
Band Assisted Tricep Stretch x 30 seconds per side
Overhead Barbell Underarm Stretch x 30 seconds per side

followed by …

Two sets of:
Run 200 Meters
Over/Under Hip Drill x 5 reps
Run 200 Meters
PVC Pipe Jump and Land Jerk Drill x 5 reps
(enjoy this old school video of Coach B – drill is at the end)

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 10-15/6-10 Calories of Assault Bike
Minute 2 – 5-8 reps of gymnastic option below:

Option 1 – Strict Pull-Up
Option 2 – Pull-Up
Option 3 – Chest-to-Bar Pull-Up
Option 4 – 2-3 reps of Bar Muscle-Up

B.
Draw out your jerk footwork

and proceed with 10 jump and lands, followed by …

Take 15-20 minutes to build to today’s 1-RM Jerk

C.
For max reps:
30 seconds of Shoulder to Overhead @ 70% of 1-RM Jerk
90 seconds of Rest
30 seconds of Shoulder to Overhead @ 60% of 1-RM Jerk
90 seconds of Rest
30 seconds of Shoulder to Overhead @ 50% of 1-RM Jerk

D.
35-44:
Three rounds of:
14 Deadlifts (275/185 lbs)
7 Muscle-Ups

Immediately followed by. . .

Three rounds of:
20 Wall Ball Shots (20/14 lbs ball to 10/9′ target)
10 Burpee Box Jump Overs (24/20″)

Immediately followed by. . .

10/7 Rope Climbs

45-49:

Three rounds of:
12 Deadlifts (275/185 lbs)
6 Muscle-Ups

Immediately followed by. . .

Three rounds of:
20 Wall Ball Shots (20/14 lbs ball to 10/9′ target)
10 Burpee Box Jump Overs (24/20″)

Immediately followed by. . .

10/7 Rope Climbs

50-54:
Three rounds of:
10 Deadlifts (225/155 lbs)
5 Muscle-Ups

Immediately followed by. . .

Three rounds of:
20 Wall Ball Shots (20/14 lbs ball to 10/9′ target)
10 Burpee Box Jump Overs (24/20″)

Immediately followed by. . .

9/6 Rope Climbs

55+:
Three rounds of:
10 Deadlifts (185/135 lbs)
4 Muscle-Ups or 8 Ring-Dips

Immediately followed by. . .

Three rounds of:
16 Wall Ball Shots (20/10 lbs ball to 9′ target)
8 Burpee Box Jump/Step Overs (24/20″)

Immediately followed by. . .

8/5 Rope Climbs

If you don’t have access to a rope then please complete 3 Towel Pull-Ups for every Rope Climb

Time Cap: 20:00

Compare to April 14, 2021

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

Athlete Notes:
Another challenging, but fun, conditioning re-test today! Please view each workout as its own event so push the pace and please mimic your set up/scaling/loads as closely to how you set it up on April 14, 2021. Lets review some notes on tackling these workouts:

DL/MU – The deadlifts are at a descent weight so know yourself when cycling heavyish deadlifts. Are you someone who does better doing bigger sets because you can use the speed on the descent to your advantage? Or are you someone who does better with smaller sets where you can drop the bar from the top? If you don’t know which technique you like best then use today to figure it out. Please adjust the weight if this is more than 70% of your 1-RM. Each athlete must assess how comfortable they are with muscle-ups but I’d like to see people taking a little more risk with their muscle-ups. Stay away from failure on rounds 1 and 2 but push the pace on round 3.

BBJO/WB – The goal is to keep your wall ball shots unbroken!! They don’t need to be blazing fast but work to keep them unbroken. A smooth transition into your burpee box jump overs and keep these at a steady pace (box facing). Smooth is fast here. This will hurt going unbroken but embrace it!

Rope Climbs – Please check out this article to ensure you are clamping well for your climbs. With higher rep rope climbs you will need to ensure your feet are clamped securely so that you can ‘rest’ your arms mid climb.

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.

Aerobic/Gymnastics Accessory Option
35-49:
Three sets for times of:
2000 Meter Bike Erg or 1000 Meter Row
20 GHD Sit-Ups
15 Strict Handstand Push-Ups
20 Alternating Pistols
1000 Meter Bike Erg or 500 Meter Row
10 GHD Sit-Ups
75 Double-Unders
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 5 minutes

50-54:
Three sets for times of:
2000 Meter Bike Erg or 1000 Meter Row
20 GHD Sit-Ups
10 Strict Handstand Push-Ups
15 Alternating Pistols
1000 Meter Bike Erg or 500 Meter Row
10 GHD Sit-Ups
75 Double-Unders
5 Strict Handstand Push-Ups
Rest 5 minutes

55+:
Three sets for times of:
2000 Meter Bike Erg or 1000 Meter Row
15 GHD Sit-Ups
15 Strict Handstand Push-Ups to 5″ riser
20 Alternating MedBall Box Step-Ups (24/20″; 20/14 lbs)
1000 Meter Bike Erg or 500 Meter Row
10 GHD Sit-Ups
50 Double-Unders
5 Strict Handstand Push-Ups to 3″ riser
Rest 5 minutes

Compare to April 7, 2021

Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Scaling Options for Pistols (choose one of the following)
Banded Pistols
Single Leg Squat to Box
Single Leg Step Up