May 28, 2021 – Masters Program

Mobility, Activation & Warm-Up
Open up your t-spine by doing one of the following:
T-Spine Pulse on Bench
Partner T-Spine Stretch

and then …

Floor Slides x 15 reps (slow and controlled)

finish with …

Grab a 15-35 lbs plate and complete the following with nasal breathing only:
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25′ (right)
Overhead Squat x 8 reps
Farmers Carry x 25′ (left)
Ground to Overhead x 6 reps

A.
Skill Development
Extensor Stretch for False Grip

x 30 seconds

Three sets of:
60 Second Shuttle Run
Band-Assisted Strict Ring Muscle-Up Transitions x 6 reps
*Accumulate the reps as necessary.

Followed by. . .

For 60 seconds, perform one set of:
Strict Ring Muscle-Up Scaled on Low Rings x 10 reps

B.
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.

C.
35-49:
For time:
50 Chest-to-Bar Pull-Ups
25 Burpee Box Jump/Step Overs (30/24″)

50-54:
For time:
40 Chest-to-Bar Pull-Ups
20 Burpee Box Jump/Step Overs (30/24″)

55+:
For time:
50 Chin-Over-the-Bar Pull-Ups
25 Burpee Box Jump/Step Overs (24/20″)

Scaling Options for Pull-Ups:
Band Assisted or Jumping Chest-to-Bar/Chin-over-the-Bar

D.
Three sets of:
CrossOver Symmetry Victory x 10 reps
Rest 30 seconds
Pec Stretch of your choice x 30 seconds per side
Rest 30 seconds
Bottom’s Up KB Carry x 25′ per arm
Rest 30 seconds

Athlete Notes:
The pull ups require a level of proficiency and you can definitely gain/lose time depending on where you are at. Please do not go to failure on your pull-ups. I’d rather see ones tackle the pull-ups in smaller sets with short rest then big sets with long rest. The burpee box jump/step-overs are just a pure grind. The box height is higher for the younger age divisions but if you do not feel comfortable with this set up then please reduce the height of the box.

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 Accessory Option
Twenty sets of:
30 seconds Assault Bike or Bike Erg
Rest 30 seconds

*Please note total Calories