April 23, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Primary Session
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse on Bench

x 60 seconds

and then …

Y’s, T’s & W’s x 10 reps each
*Please do this on a bench*
Hawaiian Squats x 6 reps per side

and then …

Three sets of:
5 Scap Pull-Ups
5 Superman/Hollow Body
5 Goblet Squats with a 3 second hold at the bottom

Gymnastics Skill Session
Banded Strict Muscle-Up x 10-15 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up)

Three sets of:
Snap Pulls x 5 reps
Rest 30 seconds
Large Ring Swings x 5 reps
Rest 30 seconds

Rest as needed, and then …

Every 90 seconds, for 9 minutes, complete:
1 Strict Muscle-Up + 2 Kipping Muscle-Ups

If you don’t have muscle-ups, then complete this:
Box Assisted Strict Ring Muscle-Up x 2 reps + Ring-Dips x 3 reps (for those who aren’t stable on the rings, please do stationary dips instead of ring-dips)

Rest as needed, and then …

Two sets of:
Rope Climb Mount x 3 reps

A.
Every 90 seconds, for 9 minutes, complete (6 sets):
Push-Jerk x 1 rep @ 65-70% of 1-RM Split Jerk

B.
As many rounds and reps as possible in 6 minutes:
1 Rope Climb
1 Ground to Overhead
2 Rope Climbs
2 Ground to Overhead
3 Rope Climbs
3 Ground to Overhead
… etc

35-54: 225/155 lbs
55-59: 185/125 lbs
60+: 155/105 lbs

This weight will start to feel heavy pretty quickly so be efficient with every lift. If the weight is more then 75% of your 1-RM then reduce the load. Make sure to approach the bar like it is a 1-rm.

Have a big jump every time you jump to the rope and use your legs as much as possible to help you reduce the pull. Think about bringing the knees to the elbows when you’ve clamped your feet down so you can just walk your hands up the rope as you stand up and put the weight into your legs versus your arms. Coach Travis demos this well

C.
Three sets of:
Supinated Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 30 seconds
Band Pull-Aparts x 20 reps
Rest 30 seconds

Additional Session (Optional)
A.
Three sets of:
Half Kneeling Landmine Press x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed

B.
Four sets of:
60 Second Max Calorie Assault Bike
Immediately followed by. . .
Max Rep Sandbag Squats (heavy for 15-20 reps)
Immediately followed by. . .
Max Rep Push-Ups
Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the Assault Bike to Sandbag Squats and Sandbag Squats to Push-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 Skill Session
Same as Above

A.
Same as Above

B.
As many rounds and reps as possible in 6 minutes:
1 Rope Climb
1 Ground to Overhead
2 Rope Climbs
2 Ground to Overhead
3 Rope Climbs
3 Ground to Overhead
… etc

35-54: 185/125 lbs
60+: 135/95 lbs

C.
Three sets of:
Supinated Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 30 seconds
Band Pull-Aparts x 20 reps
Rest 30 seconds