January 9, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Band Distracted Hamstring Floss x 15 reps per side
Forward Legs Swing x 10 reps per leg
Lateral Leg Swings x 10 reps per leg

and then …

Two sets of:
Banded Hip Bridges x 10 reps (place a slingshot above your knees and perform your hip bridges)
Banded Fire Hydrants x 10 reps per side

and then …

KB Complex
Around the World x 10 reps each direction
Right Arm KB Swing x 10 reps
Right Arm Push Press x 10 reps
Left Arm KB Swings x 10 reps
Left Arm Push Press x 10 reps
KB Swings x 20 reps

A.
Eight Sets of:
Speed Deadlift x 3 rep @ 65%
Rest 90 seconds

B.
35-49:
For time:
5 Ring Muscle-Ups
10 Deadlifts (185/155 lbs)
20 Box Jump Overs (24/20″)
30 Wall Ball Shots (20/14 lbs to 10′ target)
40 Calories on the Erg
30 Wall Ball Shots
20 Box Jump Overs
10 Deadlifts
5 Ring Muscle-Ups

50-54:
For time:
3 Ring Muscle-Ups
10 Deadlifts (155/135 lbs)
20 Box Jump Overs (24/20″)
30 Wall Ball Shots (20/14 lbs to 10′ target)
40 Calories on the Erg
30 Wall Ball Shots
20 Box Jump Overs
10 Deadlifts
3 Ring Muscle-Ups

55+:
For time:
3 Ring Muscle-Ups OR 5 Ring Dips
10 Deadlifts (135/95 lbs)
20 Box Jump Overs (24/20″)
30 Wall Ball Shots (20/10 lbs to 9′ target)
40 Calories on the Erg
30 Wall Ball Shots
20 Box Jump Overs
10 Deadlifts
3 Ring Muscle-Ups OR 5 Ring Dips

Time Cap: 20 minutes

Note:
This is not meant to be a sprint but more of a grinding workout. Stay engaged when you get to the row. You won’t win this workout with the row but you could lose it with the row. Keep a good pace during the row that is uncomfortable but manageable. Make a note of what your mind does during a workout like this – does it wander off or are you engaged with every movement. Are you telling yourself when you’ll take a break or are you doing by feel? Are you walking away from your movement during breaks or are you staying put, ready to attack the next few reps? All of these things are good to identify as we get closer to the Open.

C.
Three sets of:
Posted Single Leg Deadlifts x 8-10 reps @ 3011
Rest 45 seconds
Band Pull-Aparts x 15 reps (focus on pulling the shoulders back and down)
Rest 45 seconds

Optional Gymnastics Session
Muscle-Up Skills and Drills

One set of:
Ring Swings (small) x 8 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifters on Low Rings x 6-8 reps
Interval 2 – Supine Ring Swings x 6 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Snap Pull x 15 reps
Interval 2 – Supine Snap Pull Swings x 5 reps

Option 1 –

Every 30 seconds, for 4 minutes (4 sets) of:
Ring Muscle-Ups x 1-3 reps

Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Ring Dips x 1-5 reps