September 29, 2021 – Masters Program

Mobility, Activation & Warm-Up

Banded Pec Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side

followed by …

Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
If you have more than 5 or more unbroken ring muscle-ups then perform the following:
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Ring Muscle-Ups
Minute 2 – 30 seconds of Ring Muscle-Ups
Minute 3 – 45 seconds of Ring Muscle-Ups
Minute 4 – Rest

If you have 4 or less unbroken ring muscle-ups then perform the following:
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Ring Muscle-Ups
Minute 2 – 30 seconds of Ring Muscle-Ups
Minute 3 – 45 seconds of Ring Dips
Minute 4 – Rest

If you do not have ring muscle-ups then perform the following:
Minute 1 – 15 seconds of Full Support Hold on Rings
Minute 2 – 30 seconds of Ring Muscle-Ups Feet on Floor Transition
Minute 3 – 45 seconds of Strict Ring Dips (use a band or feet for assistance)
Minute 4 – Rest

*Please compare to August 18, 2021

B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-75%
*Sets 3-4 = 1 rep @ 75-80%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 85-90%
*Sets 9-10 = 1 rep @ 90-95%
*Sets 11-12 = 1 rep @ 95+%

C.
35-54:
Every minute on the minute for 40 minutes:
Station 1: 12-15/9-12 Calorie Assault Bike
Station 2: 6 Burpee Box Jump Overs (24/20”)
Station 3: 12-15/9-12 Calorie Row
Station 4: 6 Hang Squat Snatches (105/75 lbs)

55+:

Every minute on the minute for 40 minutes:
Station 1: 10-12/7-10 Calorie Assault Bike
Station 2: 6 Burpee Box Jump/Step Overs (24/20”)
Station 3: 10-12/7-10 Calorie Row
Station 4: 6 Hang Squat Snatches (85/55 lbs)

Two more sets than September 15!

Athlete Notes:
We have been spending Wednesdays building your muscle-up (ring and bar) stamina and today you are retesting what you did on August 18th. Please note how many reps you achieved the first time we did this and then assess how to get more reps today. Should you break sooner than you did last time and keep your rest really short? Were you too conservative in your approach and should try for more unbroken reps? Please note how you approach this test today!

The emom goal is to keep moving for the entire 40 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Assault Bike. Your pace should stay the same but RPE will increase as you get deeper into the workout. You tackled this last week … now you are just adding a few additional minutes to the piece. 🙂

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.

Rowing Endurance Option
“Row 40”
For distance:
40 Minutes of Rowing