February 13, 2024 – Masters Program

Mobility, Activation & Warm-Up
Over the course of 5-7 minutes, move through the following band assisted drills:
Pec Stretch
Lat Stretch
Tricep Stretch

followed by …

Two sets of:
Single-Unders x 30 seconds
Bounding in place (bunny hops) x 15 seconds
Prone Plank Shoulder Taps x 30 seconds

A.
If you have Ring Muscle-Ups then complete the following …
Three sets of:
5 Ring Swings
5 Low Ring Turnovers
5 Jumping Ring Muscle Ups
Rest 60-90 seconds between sets

Followed by…

Five sets of:
2 Pop Swings + 1-2 Ring Muscle Ups + 2 Ring Dips
Rest 1-2 minutes between sets

If you don’t have Ring Muscle-Ups then complete the following …

Three sets of:
5 Ring Swings
5 Low Ring Turnovers
5 Foam Roller Muscle-Up Transitions
Rest 60-90 seconds between sets

Five sets of:
3 Ring Dips + 15-20 Second Ring Dip Support Hold OR 5 Stationary Dips
Rest 60 seconds between sets

B.
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 60 Second Bike @ Moderate Pace
Station 2: 2 Ring Pull-Ups or 1 Strict Ring Muscle-Up
Station 3: 45 Second Double-Under or Crossover Practice

**You may use band assistance for the ring pull-ups or strict ring muscle-up

C.
35-49:
Five sets of:
300′ Shuttle Run
10 Alternating Dumbbell Snatches (70/50 lbs)
50′ Handstand Walk
Rest 2 minutes

50-54:
Five sets of:
300′ Shuttle Run
10 Alternating Dumbbell Snatches (70/50 lbs)
25′ Handstand Walk
Rest 2 minutes

55-59:
Five sets of:
300′ Shuttle Run
12 Alternating Dumbbell Snatches (50/35 lbs)
25′ Handstand Walk
Rest 2 minutes

60+:
Five sets of:
300′ Shuttle Run
10 Alternating Dumbbell Snatches (35/20 lbs)
10′ Handstand Walk OR 2 Wall Walks
Rest 2 minutes

If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’

D.
Four sets of:
100 Meters Bearhug Sandbag Carry (50′ meters, 50′ meters)
60 seconds GHD Supine Hold
Rest 2 minutes

35-54: 150/100 lbs
55+: 100/50 lbs

If you don’t have a sandbag then any odd object will do, including a 45 lbs plate. Goal is to be unbroken on the carries.

Cool Down
Spend 9-12 minutes walking as you try to get back to nasal breathing only.

Every 3 minutes, stop and complete the following:
60 seconds of Dead Bug Iso Hold (keep knees over hips)

General Training Notes
Ring Muscle-Up Focus: You are moving through a variety of ring muscle-up drills to help you either improve the movement quality of your ring muscle-up or working towards your first ring muscle-up. Please post videos in the Masters FB group for movement feedback.

Movement EMOM: View this as a zone 2 effort with touches on strict ring pulling and jump rope higher skill practice.

Conditioning sets: I’d like to see you guys hit this one hard today. Hold yourself to a high standard on the shuttle runs by making sure both feet pass the line and one hand touches the ground (you can just run through the last 25′ shuttle run). You’ve got a heaftier size dumbbell today so get braced, then lift. Try to keep the dumbbell close, elbow high and punch hard to lock it out overhead. You can take a moment to get set before kicking into your handstand walk but I would really like to see you taking some safe risks here. We’ve spent the past few weeks working on your inverted positions so trust yourself to kick up and get a few steps in. Make sure to breathe while you do your handstand walks (I often see people holding there breathe on these and then they come down with a super high heart rate). Every 2 minute rest is an opportunity to bring the heart rate back down and under control. Have fun with this one!