February 2, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Distracted Ankle Mobility

x 60 seconds per ankle
Partner T-Spine Stretch

and then …

Y’s, T’s, W’s x 10 reps each

followed by …

Two sets of:
Plank with Forward Reach x 10 reps total
Plank with Lateral Reach x 10 reps total
Push-Ups x 10 reps

finishing with …

Three sets per side of:
Single Arm KB Swing x 3 reps
Single Arm KB Snatch x 3 reps
Single Arm KB Front Squat x 3 reps
Single Arm KB Push Press x 3 reps

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Overhead Squat x 1 rep

Build over the course of the 5 sets.

B.
Every 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of complex:
Cast Swing + Rowing Transition Lifter Swing x 1 rep

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Cast Swing + Shove Pop Swing x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Kipping Ring Muscle-Up x 1 rep
*Essentially, this is a kipping ring muscle-up x 2 reps, but utilize the mounting ring muscle-up technique to establish your first muscle-up.

OR

Every 30 seconds, for 3 minutes (6 sets) of:
Squatted Muscle-Up Transition x 2 reps

C.
18.3 Repeat
35-54:
Two Rounds for Time of:
100 Double-Unders
20 Overhead Squats (115/80 lbs)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lbs)
100 Double-Unders
12 Bar Muscle-Ups

55+:
Two Rounds for Time of:
100 Double-Unders
20 Overhead Squats (75/55 lbs)
100 Double-Unders
12 Chest-to-Bar Pull-Ups
100 Double-Unders
20 Dumbbell Snatches (35/20 lbs)
100 Double-Unders
12 Chest-to-Bar Pull-Ups

Time cap: 14 minutes