February 26, 2021 – Masters Program

Mobility & Activation
Band Distracted Perfect Stretch x 60 seconds per side
Deep Squat Progressions x 5 reps
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side

and finish with …

Three sets of:
200 Meter Run
Front Rack Kettlebell Squat + Single Arm Press x 5 reps (right arm)*
Front Rack Kettlebell Squat + Single Arm Press x 5 reps (left arm)

*Weight is athletes choice but keep it light. Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.

A.
Ring Muscle-Up Prep
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Snap Pulls x 8 reps (no swing)
Interval 2 – Supine Snap Pulls on Low Rings

x 8 reps
Interval 3 – Pop Swing x 6 reps (tiny swing)
Interval 4 – Rowing Transition Lifter on Low Rings

x 6 reps

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Swings

x 5 reps
Interval 2 – Rowing Muscle-Up Transitions on Low Rings x 5 reps

B.
Take 10-12 minutes to build up to your opening weight for the squat clean and jerks, and then …

35-49:
Against a 3:30 minute clock:
30/22 Calories of Assault Bike
5-7 Ring Muscle-Ups
Max Reps of Ground to Overhead in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.

*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
*Set 5: 95/65 lbs

50-54:
Against a 3:30 minute clock:
30/22 Calories of Assault Bike
3-5 Ring Muscle-Ups
Max Reps of Ground to Overhead in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.

*Set 1: 185/125 lbs
*Set 2: 155/105 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs

55+:
Against a 3:30 minute clock:
25/18 Calories of Assault Bike
1-3 Ring Muscle-Ups
Max Reps of Ground to Overhead in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.

*Set 1: 155/105 lbs
*Set 2: 135/95 lbs
*Set 3: 115/75 lbs
*Set 4: 95/65 lbs

Scaling Options for Ring Muscle-Ups (choose one of the following):

Low Ring Muscle-Up Transition
Ring-Dips
Box Jump-Up to Full Support
Chest-to-Bar Pull-Ups x 5-10 reps

Athlete Notes:
After these past few weeks you should be very familiar with how well you cycle these weights. Apply that knowledge to how you want to go after the new movements before the barbell. Much of this will come down to how hard you push on the bike. Of course you do not want to go too hard before lifting a heavy barbell, but overpacing can put you too far behind to have a chance to do enough reps.

Assault Bike: The goal is to perform this in 2 minutes or less. If you know that is not possible then scale down the calories. Many athletes will be looking at the 60-90 second range if you are trying to really test yourself.
Muscle-Ups: Choose a rep range that is challenging for you and once you choose, keep it the same for all five sets. Ideally you will have a barbell set up with each weight but if that is not possible then use the 90 seconds to change out your weights.

C.
Three rounds of:
Dumbbell Death March x 20 steps @ 30X1
Renegade Rows x 10 reps*

*Renegade Row = Push-Up, Row Left, Push-Up, Row Right

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
Toes-To-Bar Progressions –

For 60 seconds, perform one set of:
Target Reach Swing x 10 reps (singles, drop between reps)

Followed by. . .

Every 45 seconds, for 6 minutes (4 sets) of:
Interval 1 – 3 sets of complex: Target Reach Swing + Toes-To-Bar x 3 reps
*Start from floor each set.
Interval 2 – L-Hang Lifts on Bar x 6 reps
*Avoid using your lats by bending solely in the hips.

Followed by. . .

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