February 19, 2021 – Masters Program

Mobility & Activation
Band-Assisted Scarecrow x 2 minutes
Band-Distracted Ankle Pulse x 60 seconds per side
Squat Rocks x 60 seconds

Two sets of:
Incline Dumbbell Y, T, W x 5 reps
Banded Lat Pull-Downs x 15 reps
Rest as needed

Gymnastic Skill Warm-Up
10-15 Half Pull-Ups

followed by …

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 20 seconds
Interval 2 – Catch Position Hold on Rings x 10 seconds

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Ring-Rows x 10-12 reps
Interval 2 – Kipping Half Pull-Up x 5-6 reps
OR
Baby Butterfly Pull-Ups x 5-6 reps

A.
Take 10 minutes to build up to your opening weight for your squat clean & jerks

followed by …

35-49:
Against a 3-minute running clock:
75 Double-Unders
20 Chest-to-Bar Pull-Ups
Max Reps of Squat Clean & Jerk
Rest 2 minutes and repeat for a total of FOUR sets – 20 minutes total.

*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs

50-54:
Against a 3-minute running clock:
75 Double-Unders
15 Chest-to-Bar Pull-Ups
Max Reps of Squat Clean & Jerk
Rest 2 minutes and repeat for a total of FOUR sets – 20 minutes total.

*Set 1: 185/125 lbs
*Set 2: 135/95 lbs
*Set 3: 115/75 lbs
*Set 4: 95/65 lbs

55+:
Against a 3-minute running clock:
50 Double-Unders
10 Chest-to-Bar Pull-Ups OR 15 Chin-Over-the-Bar Pull-Ups
Max Reps of Squat Clean & Jerk
Rest 2 minutes and repeat for a total of FOUR sets – 20 minutes total.

*Set 1: 135/95 lbs
*Set 2: 115/75 lbs
*Set 3: 95/65 lbs
*Set 4: 75/55 lbs

Scaling Options for Pull-Up Variation (choose one of the following):
Band Assisted
Jumping Pull-Ups

Scaling Options for Double-Unders:
Single-Unders
Reduce the reps by half OR give yourself 45 seconds to get as many double-unders as possible

Athlete Notes:
Today you get the opportunity to choose your approach for the workout, so decide which rep scheme best suits your current abilities and goals, and stick with it for the entire EMOM. This workout is designed to test your barbell cycling proficiency, which you have been training for the past 6 weeks, so you should feel confident in your approach for each weight. The double-unders and chest-to-bar pull-up stations should be completed at a smooth, relaxed pace, so break up the movements if needed, knowing this workout is scored by max reps for the ground to overhead. Adjust the reps if you are going to have less than 45 seconds at the barbell. Your score will be the number of squat clean and jerks achieved throughout the four sets, so be smart with how you approach each weight.

Ideally you will have a barbell set up for each weight. Please adjust the weight if the first set exceeds 75% of your 1-RM.

B.
Three sets of:
Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011
Rest 30-45 seconds
Banded Face Pulls x 10 reps @ 2111
Rest 30-45 seconds

Additional Optional Handstand Push-Up Progressions
Perform one set of:
Headstand Kip-Up to Handstand x 6-10 reps
OR
Headstand Hold on Wall x 20-30 seconds

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Handstand Push-Up x 3 reps
**Add a riser if needed

Followed by. . .

Every 10 seconds, for 1 minute (10 sets) of:
Strict Handstand Push-Up x 1 rep
55+: 5″ Riser

Rest 60 seconds, then. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Strict Handstand Push-Up x 2 reps
55+: 5″ Riser

Rest 60 seconds, then. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Strict Handstand Push-Up x 3 reps
55+:

5″ Riser

*If at any time you find that the volume is too great, default to the prescribed reps from the set prior to failing but in the same time domain. For example: If you are in your sets of 3 reps and begin to fail during your 30 second intervals, default back to 2 reps per 20 seconds for the remaining time. If you fail on 2 reps after that, default to 1 rep every 20 seconds until time is up. If you fail that single rep, kick to handstand and hold the handstand for as much time as possible until your time is up.

**If you don’t have strict handstand push-ups but would like to get some volume in with strict inverted work then choose one of the following progressions for the above progression:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups