January 29, 2021 – Masters Program

Mobility & Activation
12-Minute Mobility for Hip Hinge

With an empty barbell, complete:
3 Muscle Cleans
3 Front Squats
3 Tall Cleans
3 Hang Power Cleans
3 Hang Squat Cleans

Focus on hitting each position with purpose and sound technique.

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Front Squat + Jerk

Start at 75% and build over the course of the 6 sets

B.
Ever 90 seconds, for 6 minutes (4 sets) of:
10 Ground to Overhead (115-135/75-95 lbs)

Select a load you can maintain unbroken for all FOUR sets. Below are suggestions:

35-54: 115-135/75-95 lbs
55+: 85-105/55-75 lbs

C.
35-54:
For max reps:
60 seconds of Box-Jump Overs (24/20″)
Rest 2 minutes
60 seconds of Bar Muscle-Ups

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:
Box-Jump Overs x 30% of today’s 60 second max
Bar Muscle-Up x 60 second max reps performed

*Once you fail to complete the specified reps within the minute the workout is over. E.g, if you hit 13 bar muscle-ups in 60 seconds, and 40 Box Jumps in 60 seconds in the max reps test, you would perform 4 bar muscle-ups and 12 Box-Jumps every minute until you failed to get those reps in within the minute.

55+:
For max reps:
60 seconds of Box-Jump/Step Overs (24/20″)
Rest 2 minutes
60 seconds of Chest-to-Bar Pull-Ups

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:
Box-Jump Overs x 30% of today’s 60 second max
Chest-to-Bar Pull-Ups x 60 second max reps performed

*Once you fail to complete the specified reps within the minute the workout is over. E.g, if you hit 13 chest-to-bar pull-ups in 60 seconds, and 40 Box Jumps in 60 seconds in the max reps test, you would perform 4 chest-to-bar pull-ups and 12 Box-Jumps every minute until you failed to get those reps in within the minute.

Athlete Notes:
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 since 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 than someone knock out big sets but hit a wall in minute three. If you accumulated 3 bar muscle-ups or less then please scale the movement to jumping bar muscle-ups for the emom.

**Please use today’s session as a chance to work on precise movement and control in the box jump overs. We would rather you get 3 less box jump-overs in the minute and not risk busting a shin that can take you out of the gym for a couple of days. If you need more focus on bar muscle ups than box jumps then please perform the box jump-overs with a step down**

Scaling Options for Bar Muscle-Ups
Jumping Bar Muscle-Ups
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Scaling Options for Chest-to-Bar Pull-Ups
Jumping Chest-to-Bar Pull-Ups
Band Assisted Chest-to-Bar Pull-Ups
Chin-over-the-Bar Pull-Ups

Additional Optional Gymnastic Skill Accessory Session

Static Handstand Hold Progressions 

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elbow Supported Handstand Hold x 30 seconds effort (keep feet on wall if you are not confident in this drill)
Interval 2 – Back-To-Wall Split Handstand Hold x 30 seconds

Followed by. . .

If you have longer than a 5 second static handstand hold then complete:
Spend 60 seconds performing one set of:
Static Handstand Hold x max effort
*It is okay to walk on your hands to regain balance. Accumulate as much time on your hands as possible. Be sure that your fingers are pointing forward.

If you do not have a static handstand hold longer than 5 seconds then complete:
45-60 seconds of Nose to Wall Handstand Hold

Immediately followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Finger Presses x 20 reps
Interval 2 – Back-To-Wall Handstand Finger Press Away x 30 seconds effort

Chest-To-Bar Pull-Up Progressions

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Negative x 5 reps @ 41A1
Interval 2 – Pull-Up Pulses x 10-12 reps
*Use one hand’s width wider grip than you normally would for a strict pull-up on both of these exercises.

followed by …

Every minute, on the minute, for 2 minutes:
Interval 1 – Wide Grip Strict Chest-To-Bar Pull-Up

x 3 reps @ 21X1