June 22, 2021 – Masters Program

Mobility, Activation & Warm-Up
Rotate through the following three drills over the course of 6-8 minutes:
Band Assisted Pec Stretch
Band Assisted Hip Flexor Stretch
Band Assisted Ankle Stretch

and then …

2 Minute Row @ 50-55% effort
30 Seconds Banded Squats
90 Seconds Row @ 60-65% effort
30 Seconds PVC Pipe/Banded Pass Thrus in a squat
60 Seconds Row @ 70-75% effort
30 Seconds PVC Pipe/Banded Overhead Squats

A.
Build to today’s 1-RM Dead-Stop Front Squat

Compare results with April 16 2021

B.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean

Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

C.
35-49:
Buy-In
150 Double-Unders

Five rounds for time of:
5 Ring Muscle-Ups
20 Front-Rack Lunge (50/35 lbs)

Cash-Out
150 Double-Unders

50-54:
Buy-In
125 Double-Unders

Five rounds for time of:
3 Ring Muscle-Ups
16 Front-Rack Lunge (50/35 lbs)

Cash-Out
125 Double-Unders

55-59:
Buy-In
100 Double-Unders

Four rounds for time of:
3 Ring Muscle-Ups OR 5 Ring-Dips
16 Front-Rack Lunge (35/20 lbs)

Cash-Out
100 Double-Unders

60+:
Buy-In
75 Double-Unders

Four rounds for time of:
5 Ring-Dips or Stationary Dips
16 Front-Rack Lunge (35/20 lbs)

Cash-Out
75 Double-Unders

Scaling Options for Ring Muscle-Ups (choose one of the following):

Low Ring Muscle-Up Transition
Ring-Dips
Stationary-Dips
Box Jump-Up to Full Support

D.
Three sets of:
Weighted GHD Hip Extensions x 8-10 reps @ 2111
Rest 45 seconds
DB Reverse Flies x 8-10 reps (light)
Rest 45 seconds

Athlete Notes:
Today we’re tackling movements in one of the “Online Qualifier” events from the Semi-Finals events that were pushed into online formats. This workout largely comes down to managing smart sets on the Muscle-Ups and staying consistent on your double unders. You will likely find that the Front-Rack Lunge is just a nuisance that breaks up the Muscle-Ups. The better you can manage your sets and breaks, and mitigate your shoulder fatigue for as long as possible, the better you will fair in this workout! We also want to test you with high rep double-unders while fatigued! For athletes that know they will spend the majority of the 25 minutes staring at the rings, we would advise you reduce the total Muscle-Up volume in order to allow yourself to continue moving.

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 Accessory Option
Eight sets of:
20/16 Calories of Ski-Erg
6 Strict Pull-Ups
10 Alternating Pistols (55+: 20/14 lbs Box Step Up)
Rest 60 seconds

If you are unable to do pistols then please sub with candlestick roll to pistol squat x 4 reps per leg
or candlestick roll to pistol squat balance x 4 reps per leg