June 8, 2021 – Masters Program

Mobility, Activation & Warm-Up
Spend 5 minute rotating through Bryce’s Front Rack Mobility Drills

and then …

Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side

and then …

One set of:
Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6” high, on the floor. Keeping your leg straight, lift the leg and clear the object)
Copenhagen Side Plank with Hip Abduction x 5-8 reps
Floor Slides x 10 reps

A.
Build to today’s 2-RM…
One and a Quarter Front Squat

B.
Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean & Jerk

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

C.
35-54:
Every 3 minutes for 12 minutes (4 sets):
20/15 Calorie Bike Erg or Row
12 Thrusters (115/75 lbs)

55+:
Every 3 minutes for 12 minutes (4 sets):
20/15 Calorie Bike Erg or Row
12 Thrusters (85/55 lbs)

At the 15 minute mark. . .

35-49:

For time:
30/22 Calorie Assault Bike
20 Burpee Pull-Ups
15/12 Ring Muscle-Ups

50-54:
For time:
30/22 Calorie Assault Bike
20 Burpee Pull-Ups
10/7 Ring Muscle-Ups

55-59:
For time:
30/22 Calorie Assault Bike
15 Burpee Pull-Ups
5/3 Ring Muscle-Ups

60+:

For time:
30/22 Calorie Assault Bike
15 Burpee Pull-Ups
15 Ring Dips

Time Cap: 10:00

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:
Previous weeks have gotten you familiar with thrusters under fatigue. Similar to our notes in the past, test yourself! If you feel confident in your ability to move through the thrusters, push hard through the bike and trust your fitness.

The second conditioning portion is a good chance to push your gymnastics skills. If you feel comfortable with your muscle-ups, push hard on the burpee pull-ups! If you are concerned about the muscle-ups, you may need to push the bike, maintain a steady pace on the burpee pull-ups, and then hit consistent sets on your muscle-ups.

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
35-54:
Against a 2 minute clock:
20 GHD Sit Ups
15/10 Calorie Bike Erg or Row
Max Bar Muscle-Ups
Rest 90 seconds and repeat for a total of FOUR sets

55+:
Against a 2 minute clock:
20 GHD Sit Ups
15/10 Calorie Bike Erg or Row
Max Chest-to-Bar Pull-Ups
Rest 90 seconds and repeat for a total of FOUR sets

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):
Jumping Chest-to-Bar Pull-Ups
Band Assisted Chest-to-Bar Pull-Ups