April 20, 2021 – Masters Program

Mobility & Activation

DROM Series x 4-6 reps per drill

followed by …

Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side

Warm-Up Flow
At in creasing intensity, complete as many rounds and reps as possible in 10 minutes of:
6 Alternating Single Arm Devils Press (35-50/20-35lbs)
15 Second Iso Hold on top of the Rings
200 Meter Run

A.
Please warm up your front rack position and complete this drill

Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat

If mobility prevents you from doing this then please substitute with a Front Squat with a 3 second hold at the bottom

B.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans + 1 Front Squat @ 55-60% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 1 Front Squat @ 65-70% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean + 1 Front Squat @ 75-80% of 1-RM Clean

C.
35-44:

Complete rounds of 10, 8, 6, 4 and 2 reps for time of:
Ground to Overhead (185/135 lbs)
Ring Muscle-Ups

45-54:
For time:
10, 8, 6, 4, 2:
Ground to Overhead (155/115 lbs)
8, 6, 4, 2, 1:
Ring Muscle-Ups

55-59:
For time:
8, 6, 4, 2:
Ground to Overhead (115/75 lbs)
5, 4, 3, 2:
Ring Muscle-Ups OR Ring-Dips

60+:
For time:
8, 6, 4, 2:
Ground to Overhead (95/65 lbs)
4, 3, 2, 1:
Ring Muscle-Ups OR Ring-Dips

Time Cap: 20:00

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:

“Hard and Heavy” is the theme today. Following a good lifting session you will be doing the muscle ups + clean and jerk workout. Everyone is going to be doing singles on this one. At this kind of weight, the goal is just to keep yourself moving on the barbell and push the muscle-ups. We will have a wide range of scores here so go at the pace that best suits your current abilities. If the prescribed loads are more than 75% of your 1-RM Clean & Jerk, please consider adjusting the loading. If your max set of unbroken muscle-ups is less than 5 reps, you may want to consider reducing the number of muscle-ups as well to maintain the desired stimulus.

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.

Engine Accessory Option
35-54:
Against a 3 minute running clock…
30/22 Calorie Row
20 GHD Sit-Ups
Max Burpees to 6″ Reach Above Head
Rest 90 seconds and repeat for a total of SIX sets.

55+:
Against a 3 minute running clock…
25/17 Calorie Row
15 GHD Sit-Ups
Max Burpees to 6″ Reach Above Head
Rest 90 seconds and repeat for a total of SIX sets.