April 27, 2021 – Masters Program

Mobility & Activation
Band Assisted Hip Flexor Stretch x 30 seconds per leg
Band Assisted Perfect Stretch x 30 seconds per leg
Banded Hip Rotations x 30 seconds per leg

Glute Activation Warm-Up

Warm-Up Flow
Four rounds at increasing intensity of:
10 Alternating Dumbell Snatch (25-35 lbs/15-25 lbs)
2 Wall Walks
300 Meter Row

A.
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% 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):
2 Power Cleans + 1 Front Squat @ 70-75% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
1 Power Clean + 1 Front Squat @ 80-85% of 1-RM Clean

C.
35-49:
For time:
8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Muscle-Ups
Bodyweight Clean & Jerks

50-54:
For time:
7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Muscle-Ups
3/4 Bodyweight Clean & Jerks

55+:
For time:
5, 4, 3, 2 and 1 reps for time of:
Ring Muscle-Ups OR Ring-Dips
6, 5, 4, 3, 2
3/4 Bodyweight Clean & Jerks

*20 minute time cap

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:
If you did last Tuesday’s workout then you should have a pretty good idea of how this is going to go. Notice that this workouts has more reps, but may be more or less weight depending on your body. The important thing when going into this is to consider the time cap. If you are not going to do the prescribed version, keep the loading on the clean and jerk heavy enough that it will be a challenge for you to finish the workout. Focus on keeping your breaks short, and your movement quality efficient. With a relatively heavy load and high rep gymnastics, you want to make sure you are moving as efficiently as possible.

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
Every 5 minutes, for 25 minutes (5 sets) for times:
12/8 Calories of Assault Bike
8 Burpees
12/8 Calories of Assault Bike
4 Strict Pull-Ups

Note times for all five sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 12/8. Adjust the reps if you find that you are having less than 60 seconds of rest.