March 20, 2021 – Masters Program

Mobility, Activation & Warm-Up
5 Minutes Rowing @ easy, nasal only breathing pace

and then …

Glute Activation Warm-Up
20 Seconds on Rack/20 Seconds off Rack

and then …

Upper Body Warm-Up
10-12 reps per exercise

A.
35-54:
Three sets of:
20/15 Calorie Assault Bike
Rest 30 seconds
8 Double Dumbbell Squats (50/35 lbs)
Rest 30 seconds

55+:
Three sets of:
15/10 Calorie Assault Bike
Rest 30 seconds
6 Double Dumbbell Squats (35/25 lbs)
Rest 30 seconds

B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%

C.
35-44:
For time:
Run 400 Meters
10 Bar Muscle-Ups
Run 400 Meters
20 Chest-to-Bar Pull-Ups
Run 400 Meters
30 Pull-Ups
Run 400 Meters

When the running clock reaches 20:00…

For time:
Run 800 Meters
15 Muscle-Ups
Run 800 Meters

45-54:
For time:
Run 400 Meters
5 Bar Muscle-Ups
Run 400 Meters
15 Chest-to-Bar Pull-Ups
Run 400 Meters
30 Pull-Ups
Run 400 Meters

When the running clock reaches 20:00…

For time:
Run 800 Meters
10 Muscle-Ups
Run 800 Meters

55+:
For time:
Run 400 Meters
10 Chest-to-Bar Pull-Ups
Run 400 Meters
30 Pull-Ups
Run 400 Meters

When the running clock reaches 20:00…

For time:
Run 800 Meters
15 Ring-Dips or Stationary Dips
Run 800 Meters

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

Scaling Options for Chest-to-Bar or Pull-Ups (choose one of the following):
Band Assisted Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar/Chin-over-the-Bar Pull-Ups

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

Athlete Notes:
Go by feel today since most of you tackled 21.2 yesterday. That means assess how you feel upon waking up and how you feel walking into the gym. From there, you can determine the type of intensity you want to bring today.

Use the tempo squats as a primer for today and please be strict with the tempo. Two seconds at the bottom means a full two seconds of zero movement at the bottom of your squat. Please film so that you can make sure you are adhering to the tempo.

Let’s get in some pulling volume! The runs are really just there to get you a little gassed and winded as you move into your pull-up piece. Keep a piece of chalk on the j-peg for a quick chalk (if needed) or use grips (the same grips you would use if any of these movements showed up in 21.3). Use today to focus on efficiency of movement and finding a smooth rhythm. If you feel like you are going to tear then please cease from doing the movement. Please reduce the reps if you are going to have less than 2 minutes of rest.

Focus on solid form and making every ring muscle-up count on the last piece. Even though there are no rings in the Open there may be rings in the Qualifiers (individuals, team and masters) so focus on a solid lock out at the top. We again advise you to film this so you can assess your lockout in each rep to make sure you are adhering to the movement standard.

D.
Every 90 seconds, for 12 minutes (2 sets) of:
Station 1 – Furniture Slider Hamstring Curls x 15 reps (or prone lying banded hamstring curls x 25 reps)
Station 2 – Alternating Single-Arm Kettlebell Press x 6 reps each arm @ 2111
(hold two KBs, one in the front-rack while the other presses overhead)
Station 3 – Banded Overhead Triceps Extensions x 25 reps @ 1010
Station 4 – Side Plank x 30 seconds each side