January 12, 2022 – Masters Program

Mobility & Activation
Banded Chest Pulls x 15-20 reps

followed by …

Banded Clam Shells x 5 reps + 20 second iso hold (per side)
Banded Fire Hydrant x 5 reps + 20 second iso hold (per side)
Skydivers x 10 reps

Skill Based Lung Opener
Three sets of:
10/7 Calorie Row
5 Donkey Kicks
10-20 Alternating Single Leg Thigh Taps
3Cast Swings
2 Kipping Chest-to-Rings

A.
Three sets of:
Dimmels x 15 reps @ 30% of 1-Rm Deadlift
Rest as needed

B.
Four sets for times of:
400 Meter Run
Ring Muscle-Ups*
5 Power Cleans
Rest 3 minutes

35-49:
Set 1: 9 Ring Muscle-Ups
Set 2: 6 Ring Muscle-Ups
Set 3: 3 Ring Muscle-Ups
Set 4: 1 Ring Muscle-Ups
Power Cleans: 185/125 lbs

50-54:
Set 1: 6 Ring Muscle-Ups
Set 2: 4 Ring Muscle-Ups
Set 3: 2 Ring Muscle-Ups
Set 4: 1 Ring Muscle-Ups
Power Cleans: 155/115 lbs

55-59:
Set 1: 5 Ring Muscle-Ups
Set 2: 3 Ring Muscle-Ups
Set 3: 2 Ring Muscle-Ups
Set 4: 1 Ring Muscle-Ups
Power Cleans: 135/95 lbs

60+:
Set 1: 4 Ring Muscle-Ups
Set 2: 3 Ring Muscle-Ups
Set 3: 2 Ring Muscle-Ups
Set 4: 1 Ring Muscle-Ups
Power Cleans: 115/75 lbs

Weight for Power Cleans should not exceed 80% of 1-RM

Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch

C.
Three sets of:
Bat Wings x 5 reps with a 5 second hold
Rest 30 seconds
Wall Slides x 5 reps (slow and controlled)
Rest 30 seconds

Athlete Notes:
Today’s workout we’ve got some work/rest action. Since you’re getting a good amount of rest between sets, we’d like to see you push the run and hold on for your ring muscle-ups… the barbell will almost certainly be singles. If ring muscle-ups aren’t strong for you then back off on your run pace the last 50-75 meters and focus on controlling your heart rate. If you know the volume is high for you then consider dropping the reps down or giving yourself a certain time frame to attempt as many as possible, then move onto the power cleans. The power cleans should be a tough weight, but one that you can take a breath and put your hands back on between reps. Push the pace here and see how consistent you stay on the rings as your shoulders and pull start to fatigue!

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.

Aerobic/Gymnastics Skills Option
Four sets of:
Complete as many meters possible in 4 minutes of:
12 Toes to Bar
9 Burpees to Target (Pull-Up Bar)
6 Chest-to-Bar Pull-Ups (55+: Chin-Over-the-Bar Pull-Ups)
Max Distance Row in remaining time

Rest 2 minutes and then …

Complete as many meters possible in 4 minutes of:
10 GHD Sit Ups
15 Wall Ball Shots (35-54: 30/20 lbs to 10/9′ target; 20/14 lbs to 10/9′ target)
Max Distance C2 Bike or Assault Bike in remaining time
Rest 2 minutes and repeat for a total of 3 sets.