July 12, 2021 – Masters Program

Mobility & Activation
Upper Body Focus
Band Assisted Scarecrow x 2-4 minutes
Band-Assisted Scarecrow x 2 minutes
Floor Slides x 10 reps (slow and controlled)

Front Squat Mobility Focus
Kettlebell Ankle Pulse x 30 seconds per side
Wrist Stretch x 20-30 seconds palms on ground, fingers facing body
Wrist Stretch x 20-30 seconds top of hand on ground, fingers facing body
Bear Crawl with Wrist Stretch x 25′

Skill-Based Movement Primer
Every 4 minutes, for 12 minutes (3 sets) for times:
20/15 Calories of Assault Bike
Air Chair Swing Drill x 3 reps
10 Wall Ball Shots (make these heavier then you normally would and do them unbroken)

A.
Every 2 minutes, for 12 minutes (6 sets):
Tempo Front Squat x 2 reps @ 32X1

All six sets must exceed load used last week. A good goal would be to increase the load of all sets by 4-5%.

B.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps

Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Clean & Jerk

Start at 60% and build to today’s heavy.

C.
35-49:
For time:
50 Toes-to-Bar
150 Double Unders
500 Meter Row
15 Bar Muscle-Ups

50-54:
For time:
40 Toes-to-Bar
125 Double Unders
500 Meter Row
10 Bar Muscle-Ups

55+:
For time:
40 Toes-to-Bar
125 Double Unders
500 Meter Row
15 Chest-to-Bar Pull-Ups

Scaling Options for Toes-to-Bar:
Knees-to-Elbows
V-Ups

Scaling Options for Double-Unders:
Single-Unders x Double the Reps
Reduce the amount of reps by half
2 Minutes Double-Under Attempts

Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Athlete Notes:
Today’s workout is going to be a great test of your gymnastics endurance as well as your grip strength! Every movement involves you gripping something, from the pull-up bar, to the rower handle, and even your jump rope handle. At the end of it, it will come down to volume accumulation throughout the workout, so why not try to move through it quickly before your forearms blow up! We would advise quick sets and quick rest on the toes to bar. Hopefully you are able to accomplish the 50 reps in 4-5 sets. NEVER plan to break on the double unders, but if you do trip, take a breath, gather yourself, and then get back at it. On the row, you should aim to be somewhere around your 1-2k pace. Any faster than that and you might be doing yourself a disservice on the bar muscle ups/chest-to-bar pull-ups… on the flip side, don’t let yourself go too much slower than that! The strategy for bar muscle ups/chest-to-bar pull-ups to finish the workout are pretty simple, just get them done however you can! Your heartrate will be elevated and your grip will be pretty smoked at this point, but hold on and see what you’re capable of under fatigue! It’s a great chance to practice finishing a workout with a complex gymnastics movement, much like the open workout this year!

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.

Engine Option
Every 5 minutes for 40 minutes (8 sets):
15/10 Calorie Row
5 Burpee Box Jump/Step Overs (24/20”)
15/10 Calorie Assault Bike or Echo Bike
5 Burpee Box Jump/Step Overs (24/20”)