October 31, 2022 – Masters Program

Mobility
One-Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side

Warm-Up
Three sets of:
250 Meter Easy Row
Plank Forward Taps x 20 seconds per arm
Sprint Start + 100 Meter Row (fast)
Plank Lateral Taps x 20 seconds per arm

Hip & Shoulder Prehab
One-Two sets of:
Copenhagen Adductor Exercise x 8-10 reps per side
Rest 30 seconds between leg; Rest 60 seconds
15 Second Isometric Side Lying Banded Clam Shells x 5 reps
Rest 30 seconds
Crossover Symmetry Reverse Flys x 15 reps

A.
Technique Primer
Three sets of:
Jump to Split Drill x 3-5 reps

followed by …

Every 2 minutes, for 14 minutes (7 sets of):
Clean Pull + Clean + Jerk
Sets 1-2: 2 reps @ 70-75%
Sets 3-4: 1 rep @ 75-78%
Set 5-7: 1 rep @ 78-81%

*Do not touch and go.

B.
35-49:
Four sets for times of:
8/6 Ring Muscle Ups
50-Foot Handstand Walk
20/15 Calorie Assault Bike
15 Handstand Push-Ups
Rest 2 minutes

50-54:
Four sets for times of:
6/4 Ring Muscle Ups
25-Foot Handstand Walk
20/15 Calorie Assault Bike
10 Handstand Push-Ups
Rest 2 minutes

55-59:
Four sets for times of:
4/2 Ring Muscle Ups
15-Foot Handstand Walk
20/15 Calorie Assault Bike
10 Handstand Push-Ups
Rest 2 minutes

60+:
Four sets for times of:
6/4 Ring Dips
3 Wall Walks
20/15 Calorie Assault Bike
8 Handstand Push-Ups
Rest 2 minutes

TOTAL TIME CAP = 22 MINUTES

Scaling Options for Handstand Walk:
8 Nose to Wall Shoulder Taps for every 10-15′
8 Handstand Marching on Box for every 10-15′
1 Wall Walks for every 10-15′

Scaling Options for Ring Muscle-Ups:
1:1 Burpee Pull-Up
2:1 Low Ring Turnovers
1:1 Jumping Ring Muscle Ups

Scaling Options for Handstand Push-Ups:
L-Seated DB Press

C.
Two-Three sets of:
10 Right Leg Weighted Step Ups
15 Right Leg Unweighted Step Ups
10 Left Leg Weighted Step Ups
15 Left Leg Unweighted Step Ups
6-8Glute Ham Raises
Rest 90 seconds

Athlete Notes:
We’re working some gymnastics volume and speed today with these intervals. The intention of this workout is to build gymnastics volume while moving fast and experiencing some fatigue. If the volume of the gymnastics movements will make this more of a skill session versus a conditioning session then please sub in some movements to make this conditioning based. Your goal on the ring muscle ups/dips is to clip through these with speed AND a strong lockout. Please film yourself so you can make sure you are fully locking out at the top of your ring muscle-up. And, given that you’re coming off a rest day, we want you pushing these hard. After that it’s a quick shake of the arms and then kick up to the handstand. For today we’d rather see you go too early and risk failure rather than wait longer and waste time. If you aren’t going to make the distance in 90 seconds or less then please adjust the distance. For the bike you’re going to want to hit this somewhere around what your EMOM pace typically is, maybe even faster. You’ll finish with some KIPPING handstand push-ups. We work a lot of strict handstand push-ups but since we want you moving fast we are throwing kipping handstand push-ups your way. We haven’t done a ton of kipping handstand push-ups lately so practice a few different kipping variations to see what feels the best. During your rest, chalk your hands and place them at the spot you want to do your handstand push-ups in so you have little room for error with your hand placement. I encourage you to also film these to make sure that (1) you are kicking up into a full handstand before you descend and (2) you aren’t breaking at the hips too much.

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.

Sled Drag Option
Four sets of:
400-Meter Sled Drag @ 40-50% of your Lean Body Mass.
Rest 2 minutes between sets