May 15, 2024 – Masters Program

Mobility & Warm-Up
Partner T-Spine Stretch x 15 seconds

One-Two sets of:
Band Distracted Pec Stretch x 45 seconds per arm
60 Seconds T-Spine Mash & Hold on a foam roller
KB Ankle Pulse x 45 seconds per ankle

“Warm-Up”
60 Seconds Prone Plank Hold
200 Meter Nasal Breathing Only Jog
5 Scap Push Ups + 10 Push Ups @ 111
400 Meter Nasal Breathing Only Jog
3-5 Wall Walks
200 Meter Nasal Breathing Only Jog

A.
Strict Ring Muscle-Up Progressions –

*Make sure you are familiar with the false grip. If you aren’t then please check out this video: https://youtu.be/2C2c7ESHXpY

One set of:
Extensor Stretch for False Grip x 30 seconds

Followed by. . .

One set of:
False Grip Static Hang x 10-20 seconds
Rest 30 seconds
Full Support Hold x 20 seconds + Catch Position Hold x 10 seconds

*Lower from full support to the catch position hold via ring dip negative.

Followed by. . .

Every minute, on the minute, for 5 minutes:
Strict Chest to Ring Pull-Up OR Band Assisted Strict Ring Muscle Up OR Strict Ring Muscle-Up x 1-2 reps

B.
One set of:
Kick to Handstand on Wall with Hands Turned Out x 10 reps

followed by …

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 15 seconds
Interval 2 – Freestanding Handstand Marching x 15-20 seconds for max reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Handstand March x 10 reps + Handstand Walk x 5-10′
*Attempt to go unbroken on these but it’s totally fine to break them up if necessary.

C.
Twenty sets of:
250 Meter Row
Rest 60 seconds between sets

General Notes
Strict Ring Muscle-Up Drills & Handstand Walking Drills
Lots of work with strict pulling today. Please make sure your shoulders are really warm and please film for feedback. Be fluid with the handstand walking drills and have fun with it. This is usually when we see people do their best with the drills!

Row Repeats
Be consistent! Sprint start, smooth pulls and easy recovery.

Timeline
0:00-15:00 – Warm-Up
15:00-25:00 – Strict Ring Muscle-Up Skill Work
25:00-30:00 – Transition
30:00-40:00 – Handstand Walk Skill Work
40:00-45:00 – Transition
45:00-65:00 – Row Repeats