Mobility + Warm-Up
Banded Hamstring Floss x 45 seconds per side
Medball Squeeze Marches (alternating) x 60 seconds
Warm-Up
Two sets of:
10 Second Iso Hold on top of Rings
5 Fire Hydrant + 15 second Iso Hold (right)
5 Fire Hydrant + 15 second Iso Hold (left
60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)
30 Seconds Skydivers
30 Seconds Bird Dogs
60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)
and finish with …
100 Meter Suitcase Carry (right)
100 Meter Suitcase Carry (left)
Hamstring Prehab
Two sets of:
Nordic Hamstring Curl x 6-8 reps
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Rest as needed
Single Leg Hip Bridge x 5 reps with a 3 second iso hold each rep
Rest as needed
A.
Three sets of:
Deadlift x 12 reps
Rest as needed
Start your first set around 50% and build. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.
B.
35-49:
Accumulate 25 Ring Muscle Ups in as few sets as possible.
50-54:
Accumulate 20 Ring Muscle Ups in as few sets as possible.
55-59:
Accumulate 10 Ring Muscle Ups in as few sets as possible.
60+:
Accumulate 20 Ring-Dips in as few sets as possible (use a band if needed)
TIME CAP = 7 MINUTES
If you don’t have ring muscle-ups or are concerned about the volume then please spend 7 minutes rotating through the following drills:
Low Ring Turnovers
Jumping Ring Muscle Ups
Dip Support Holds
Ring Swings
Pop Swings
C.
35-49:
Every 8 minutes, for 24 minutes (3 sets of):
400 Meter Run
10 Dumbbell Burpee Box Step Overs (50/35 lbs to 24/20″)
20 Chest to Bar Pull-Ups
400 Meter Run
50-54:
Every 8 minutes, for 24 minutes (3 sets of):
400 Meter Run
10 Dumbbell Burpee Box Step Overs (50/35 lbs to 24/20″)
15 Chest to Bar Pull-Ups
400 Meter Run
55+:
Every 8 minutes, for 24 minutes (3 sets of):
400 Meter Run
10 Dumbbell Burpee Box Step Overs (35/20 lbs to 20″)
15 Chin over the Bar Pull-Ups
400 Meter Run
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups:
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Athlete Notes:
We are adding in some gymnastic volume work on Saturdays so today is Ring Muscle-Ups. The goal here is volume so either RMU volume or RMU drill volume. Make sure you film yourself and post to the Masters FB group so we can provide feedback on your technique.
Then a fun conditioning piece! We’re going to be hitting a lot of this interval style work on Saturday’s because it’s a great way to round out the week, build some capacity, and increase volume knowing that the following day is going to be a rest day. Expect these workouts to be challenging but doable! Your goal in today’s session is to have at least 2 minutes of rest each time. That means the runs should take approximately 3:30-4:00 cumulative, the dumbbell burpee box step overs should take around a minute or so, and the pull ups need to be completed in 1-2 sets. Work quickly especially keeping focused on your run pace and once you are done immediately work on bringing your heart rate down and breathe under control.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Run Option
Complete a 7-10 minute jog at a moderate pace to warm up your lungs
followed by…
Four sets of:
800 Meter Run @ 8/10 Effort
*400 Meter Recovery
Rest 1-2 minutes
*Jog/walk at a pace that allows you to get back to a point where you feel completely in control of your breathe.