May 22, 2021 – Masters Program

Mobility & Activation
Spend 5 minutes rolling out and then lets get moving!

Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Warm-Up Flow
For completion:
1000 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
800 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
600 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
400 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
200 Meter Row

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Don’t worry about the time here, just use this as an opportunity to work on nasal breathing and slowly elevating your heart rate.

A.
Kipping Ring Muscle-Up Progressions –

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pull x 10 reps (no swing)
Interval 2 – Supine Snap Pull Swings x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pull with Small Backswing x 6 reps
Interval 2 – Supine Snap Pull Swing x 6 reps

Followed by. . .

Every 30 seconds, for 1 minute (2 sets) of:
Interval 1 – Speed Swing x 3 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Ring Muscle-Up x 1-5 reps*
Interval 2 – Rest

*If you don’t have ring muscle-ups then please substitute with:
Low Ring Muscle-Up Transition

B.
“Snatched by Awful Annie”
For time:
80-60-40-20 Double Unders
Anchored Sit-Up
5-4-3-2-1
Snatch

35-44: 205/135 lbs
45-49: 185/125 lbs
50-54: 155/115 lbs
55-59: 135/95 lbs
60+: 115/75 lbs

Load should not exceed 85% of 1-RM Snatch

C.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps (farmers carry, back rack, front rack – your choice)
Rest as needed

Athlete Notes:
Snatched by Awful Annie! What a fun workout. 🙂 The volume of Annie is higher and each round is capped with snatches. The weight for the snatches should be on the heavier side but not exceed 85% of your 1-RM. Your midline will be tired and your lungs will be burning so set up for each snatch like it is a 1-rm because it will feel heavier then it would during a strength session. The goal for today is to have ZERO fails on your snatches. Attack the workout in a way that will allow you to successfully snatch all your reps (power or squat).

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
For time:
21-15-9-6-3 reps of:
Strict Pull-Up
*Perform, 100 foot Farmers Walk between sets (400 foot total)