April 30, 2021 – Masters Program

Mobility, Activation & Warm-Up
12-Minute Mobility for Hip Hinge

and then …

Complete the following kettlebell complex:
Single Arm Kettlebell Swing x 10 reps
Bottoms Up Kettlebell Walk x 50′
Kettlebell Windmill x 5 reps
Alternate Sides

A.
Take 10 minutes to build to a Hang Squat Clean that is around 75-80% of your 1-RM Squat Clean.

B.
35-49:
For time:
50 Burpee Box Jump Overs (24/20″)
25 Handstand Push-Ups
50 Overhead Squats (115/75 lbs)
25 Bar Muscle-Ups

50-54:
For time:
40 Burpee Box Jump Overs (24/20″)
25 Handstand Push-Ups
40 Overhead Squats (95/65 lbs)
15 Bar Muscle-Ups

55+:
For time:
40 Burpee Box Jump Overs (24/20″)
20 Handstand Push-Ups to 5″ riser
40 Overhead Squats (75/55 lbs)
20 Chest-to-Bar Pull-Ups

On completion athletes will hav SEVEN MINUTES to establish:

3-RM Hang Squat Clean

Post two scores:
1. Time to complete workout
2. Weight successfully lifted for 3-RM Hang Squat Clean

Scaling Options for Kipping Handstand Push-Ups (choose one of the following):
Add a riser
1 Wall Walk for every 5 Kipping Handstand Push-Ups

Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Athlete Notes:
Today we have a long chipper followed by a heavy lift. This resembles something that you would see at a high level competition. If you know this is going to take you longer than 25-30 minutes, set a time cap for yourself before you start. Today you will focus on smart, strategic pacing that will keep you moving consistently and efficiently throughout the session. For example, blasting out of the gates with the fastest burpee box jump-overs of your life probably will not set you up to consistently knock out sets of muscle-ups. Similarly, opening up with a big set of muscle-ups/chest-to-bar pull-ups probably isn’t smart if it is close to your best max effort unbroken muscle-ups. For today’s session, we would rather see consistent movement at a sustainable pace, so you may choose to stick with 5 muscle-ups (C2B pull-ups) for 3-4 sets, and then drop to sets of 2-3 muscle-ups (C2B pull-ups) maintaining a short break between sets instead of gunning for a big set followed by a long rest and lots of short sets; and you may tackle the overhead squats in sets of 10-15 reps with short breaks.

Once you complete the chipper, it’s time to lift heavy. Pay attention to the clock. In seven minutes, you’re unlikely to get more than 3 meaningful attempts. If you’re switching shoes, you may only be getting two solid attempts. Have in mind what you’re going to be capable of opening up with to build confidence, and how you will make jumps to get to your goal weight with at least 1:50 left on the clock. The lift you take with 5-10 seconds remaining on the clock should be the cherry on top, not the lift you’ll be happy with posting on the leaderboard.

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.

Gymnastics Skills Accessory Option

For 60 seconds, perform one set of:
Strict Toes-To-Bar x max reps

Rest 60 seconds, then. . .

Every 20 seconds, for 4 minutes (6 sets) of:
Interval 1 – Toes-To-Bar x 3-5 reps
Interval 2 – Elbow Jacks x 8 reps
*Thighs should make contact with the floor twice per rep- when your feet are together and when your feet are apart.

Followed by. . .

One set of:
Straight Body Ceiling Reaching Crunches x 40 reps