April 16, 2019 – Masters Program

**We are upgrading our commenting system starting Monday, April 22nd from Disqus to Thrive. This is in effort to speed up the page loading and give you more capabilities in the commenting process and community building. The comments that were on previous days training for the past 12 months (April 22, 2018) will be moved to WP comments – so you will still be able to see them – BUT they will not be linked to your account in Disqus. If there’s any training information you put in a comment that you didn’t record somewhere else, please make sure you do that this week!**

Primary Session
Dynamic Mobility, Activation and Warm-Up
Banded Perfect Stretch

x 60 seconds per side
Banded Pec Stretch x 60 seconds per side
Floor Slides x 10 reps

and then …

Two sets of:
Assault Bike x 3 minutes @ medium pace
Hollow Body/Superman Swings on Pull-Up Bar x 5 reps
Ring-Rows x 8 reps
Goblet Squats x 10 reps with a 2 second hold at the bottom (light weight)

and then …

Jumping Warm-Up

Gymnastics Skill Session
Target Reach Swing x 10 reps
(Take your time doing this drill)

and then …

Three sets of:
Air Chair Swing Drill x 3-5 reps
Rest 30 seconds
Banded Bar Muscle-Up Stomps x 5-7 reps
Rest 30 seconds

and then …

Feet Assisted Bar Muscle-Up x 10-15 total reps
All age levels can practice this drill

and then …

Every minute, on the minute, for 7 minutes:
Double-Unders x 25 reps
Strict Muscle-Up x 1 rep

If you don’t have Strict Muscle-Ups then perform these:
Band Assisted Ring Muscle-Ups x 1 rep

A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 2 reps

Build over the course of the 6 sets to 85% of 1-RM

B.
“2018 Event 4 Masters Qualifier”
Complete as many rounds as possible in 5 minutes of:
9 Handstand Push-Ups
6 Bar Facing Burpees
3 Snatches

35-54:

165/115 lbs
55+: 115/80 lbs

This is fast and furious. Start with a big kip on your handstand push-ups because you want to keep your triceps as fresh as possible. Try to keep a relaxed grip on the barbell for the snatches.

C.
Two-Three sets of:
Bent-Over KB Row with False Grip x 8-10 reps (this is to help your false grip for a strict muscle-up)
Rest 30 seconds
Ring-Dips x 5-7 reps @ 2111
55+: Ring-Dips x 3-5 reps @ 2111 (may use assistance if needed)
Rest 30 seconds

Additional Session
A.
Three sets of:
Landmine Rows x 6-8 reps @ 2110 (Left Arm)
Rest 15 seconds
150-Foot Single-Arm Reverse Sled Drag (Left Arm)
Rest 15 seconds
Landmine Rows x 6-8 reps @ 2110 (Right Arm)
Rest 15 seconds
150-Foot Single-Arm Reverse Sled Drag (Right Arm)
Rest 2-3 minutes

B.
Four sets of:
60 Second Max Rep Russian KB Swings
35-54: 32/24 kg
55+: 24/16 kg
Immediately followed by. . .
Max Rep Dumbbell Push Press (use a weight that will allow you to get 10-12 first two sets)
Immediately followed by. . .
Max Rep Strict Pull-Ups
Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the KB Swings to Push Press and Push Press to Strict Pull-Ups. Lets see how hard you can push in a fatigued state and don’t worry we expect a slight drop off 🙂

Non-Qualifier Session
Gymnastics Skills Session from Primary Session

A.
Every 2 minutes, for 10 minutes, complete (5 sets):
Front Squat x 2 reps with a 3 second pause in the bottom

Please adhere to the tempo and build in weight over the course of the 5 sets.

B.
Complete as many rounds as possible in 5 minutes of:
9 Push-Ups
6 Bar Facing Burpees
3 Snatches

35-54: 135/95 lbs
55+: 96/65 lbs

Try to change your hand position for your push-ups to keep your triceps fresh. Avoid going to failure on your push-ups by going to small sets once your press out feels like a grind. Relax the grip on your snatches during the turn over to keep your arms a little relaxed.

C.
(Same as above in Primary Session)