June 30, 2021 – Masters Program

Mobility, Activation & Warm-Up
Banded Hamstring Floss x 60 seconds per side
Banded Scarecrow x 2-3 minutes

and then …

Ring Hang Warm-Up

followed by …

One-Two sets of:
Large Ring Swings x 5 reps
Snap Pulls x 5 reps

Skill-Based Movement Primer
35-54:
Three sets for times of:
20/15 Calories of Rowing
1-3 Ring Muscle-Ups
6 Burpee Box Jump-Overs (30/24″)
8-10 Chest-to-Bar Pull-Ups (fast and efficient)
Rest 2 minutes

55+:
Three sets for times of:
20/15 Calories of Rowing
1-3 Ring-Dips (or Stationary Dips)
6 Burpee Box Jump-Overs (24/20″)
8-10 Chin-over-the-Bar Pull-Ups (fast and efficient)
Rest 2 minutes

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

B.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65-70% x 6 reps
*Set 3 – 75-80% x 4 reps
*Set 4 – 85-90% x 2 reps
*Set 5 – 90-95% x 1 rep
*Set 6 – 95+% x 1 rep
Rest as needed

Please be safe testing your 1-RM and if you feel any form deviation then drop the barbell and move onto the next portion of your training.

C.
For time:
Complete rounds of 21,15, 12 and 9 reps of:
Calorie Row
Deadlift

35-49:

185/125 lbs
50-54:

155/105 lbs
55+: 135/95 lbs

Compare to May 26, 2021

D.
35-54:
Three rounds for movement quality:
400 Meter Run
2 Rope Climbs*
20 Push Ups

55+:
Three rounds for movement quality:
400 Meter Run
1 Rope Climb*
15 Push Ups

*If you do not have a rope then complete 3 Towel Pull-Ups for every rope climb

Compare to May 26, 2021

Athlete Notes:
Deadlift volume is going to be real today. But, if there’s definitely something we can all continue to improve, it’s our strength endurance with regards to pulling under fatigue. Check back to your notes to see how this went last time, and see if there’s something you can adjust. Maybe you push the row a little harder? Maybe you do one less set on the deadlifts? Whatever it is, try something different and see if you can beat your previous time! The follow up workout to the deadlifts is a great bodyweight, grind-style workout. In competitions there are plenty of times where turnarounds are quick between events and we need to see that athletes can recover in time to give a full effort on short notice. Use these two workouts as a potential opportunity to practice your nutrition between events that have short turnarounds, and as always, see if you can beat your previous times!

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.

Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 350 Meters

If you performed this session last week, your goal is to maintain the same pace per set as you held for the 300 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.