January 15, 2021 – Masters Program

Mobility & Activation
12-Minute Mobility for Hip Hinge

Warm-Up Flow
200 Meter Waiters Carry + Suitcase Carry (switch carries every 50m)

followed by …

20 Half Turkish Get-Ups (10 per side)

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.

A.
Five sets of:
Halting Clean Deadlift + Hang Squat Clean + Clean + Jerk
Rest as needed

Please go by feel so build heavy if it feels good or stay light if you want to work on technique.

B.
35-49:

Every 2 minutes, for 12 minutes (6 sets) for times of:
40 Double Unders
6 Power Cleans @ 60-65% of 1-RM of 1-RM Clean

50-54:
Every 2 minutes, for 12 minutes (6 sets) for times of:
30 Double Unders
5 Power Cleans @ 60-65% of 1-RM of 1-RM Clean

55+:
Every 2 minutes, for 12 minutes (6 sets) for times of:
20 Double Unders
4 Power Cleans @ 60-65% of 1-RM of 1-RM Clean

**If your double-unders take longer than 45 seconds then reduce the reps or sub in single-unders**

After you finish your heavy lifts we are moving into training power cleans with an elevated heart rate. Focus on a quick transition and getting the work done immediately after the double unders. We do not want you spreading out the work over 2 minutes. Between sets focus on trying to bring the heart rate down or at least not elevating it much further. If you choose to do touch and go then expect the heart rate to rise more so utilize your rest time to calm the heart rate. **If your calves are sore from the double-unders on Wednesday then please sub in 12/8 Calorie Row or Ski Erg for the double-unders**

C.
For max reps:
60 seconds of Shoulder to Overhead
Rest 2 minutes
60 seconds of Toes to Bar

35-49: 155/105 lbs
50-54:

135/95 lbs
55-59: 115/85 lbs
60+: 105/75 lbs

NOTE SCORES, and rest until recovered before the next portion.

Every minute, on the minute, until you cannot complete the prescribed reps within the assigned minute:
Shoulder to Overhead x 30% of today’s 60 second max
Toes to Bar x 30% of today’s 60 second max

*Once you fail to complete the specified reps within the minute the workout is over. E.g, if you hit 20 Shoulder to Overhead in 60 seconds, and 20 Toes to Bar in 60 seconds in the max reps test, you would perform 6 shoulder to overhead and 6 toes to bar every minute until you failed to get those reps in within the minute.

Please rest until recovered to tackle the last piece. You DO NOT need to go unbroken during the initial 60 seconds of testing. We are looking for max reps so accumulate as many reps as possible. This needs to be maximal effort for both movements. Then you get to rest until recovered. Just like last week we are looking for volume accumulation over a period of time. We’d rather see someone break early to avoid muscle failure then someone knock out big sets but hit a wall 3 sets in.

Additional Optional Gymnastic Skill Session
Rope Climb Progressions 

Every 90 seconds, for 3 minutes (2 sets) of:
Rope Climb x 2-3 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Rope Climb x 1-2 reps

Followed by. . .

**Every 10 seconds, for 60 seconds (3 sets) of:
Interval 1 – Rope Pull-Up Taps x 2 reps (right arm)
Interval 2 – Rope Pull-Up Tabs x 2 reps (left arm)
*These should be two reps unbroken without touching the floor. Attempt to finish the second rep at the bottom of the pull-up by not releasing your hands from the top of the second rep.

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep

Followed by. . .

For 60 seconds, perform on set of:
Towel Hang x max time
*Accumulate time as needed.

Bar Muscle-Up Progressions 

Every 30 seconds, for 2 minutes (4 sets) of:
Swinging Knees-To-Bar x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Air Chair Swing x 2 reps
*This should feel similar to the swinging knees-to-bar but with a shorter kipping swing.
Interval 2 – Target Reach Swing + Toes-To-Bar

x 3 reps

Followed by. . .

Every 60 seconds, for 4 minutes (4 sets) of:
Interval 1 – Bar Muscle-Up x 1-3 reps OR Strict Chest-to-Bar Pull-Ups x 1-3 reps OR Strict Pull-Ups x 1-3 reps (may use a band for assistance