December 6, 2022 – Masters Program

Mobility
One-Two sets of:
30 seconds Pec Smash Per side
30 seconds T-Spine Pulse on Bench
30 seconds Thoracic Twists

Shoulder Prehab
One-Two sets of:
10 Reps Xiopang (per arm)
Prone Incline Y’s, T’s, W’s
Plank Ring Circles x 10 seconds per arm

Warm-Up
One set of:
Prone PVC Pipe Pass Thrus x 10 reps
Prone PVC Pipe Press Behind the Neck x 10 reps

Two sets of:
Barbell Overhead Squat x 10 reps
Barbell Press behind the Neck in Receiving Position x 5 reps

A.
Every 2 minutes, for 16 minutes (8 sets) of:
3-Position Snatch @ 50-70%
(High Hang, Hang, Floor)

B.
Five rounds, not for time, of:
300 Foot Shuttle Run (50′ increments)
2 Rope Climbs

C.
35-54:
Complete as many reps possible in 2 minutes of:
12 Toes to Bar
12 Lateral Burpees Over Bar
Max Ring-Dips
Rest 60 seconds and repeat for a total of FIVE rounds.

55+:
Complete as many reps possible in 2 minutes of:
10 Toes to Bar
10 Lateral Burpees Over Bar
Max Stationary-Dips
Rest 60 seconds and repeat for a total of FIVE rounds.

D.
Three sets of:
Bat Wing Holds x 30-45 seconds
followed by…
Banded Lat Pull Downs x 30-45 seconds
Rest as needed

Athlete Notes:
Take today’s session as an opportunity to make your movements count. We have a variety of movements that have been a source of controversy the past few years when it came to online qualifiers and movement quality. The shuttle run and rope climb is not for time so use this portion to focus on quick transitions at the 50′ mark and showing a clear indication you have reached the 15′ mark.
Then for your max reps conditioning focus on getting a clear lock out at the top of the rings. This gets tricky as you start to fatigue so best to come off the rings versus risking a no rep. These really come into play with muscle-ups so I’d like you all to get some ring dip volume in with really good movement quality. Today would be a GREAT day to film a few sets so you can make sure you are hitting the movement standard. If you know you didn’t, no rep yourself. Trust me, this is one of the most beneficial things you can do for yourself in training if you are planning to compete next year.

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.

Row Option
For Max Calories:
3 Minute Row
Rest 4 Minutes
2 Minute Row
Rest 3 Minutes
90 Second Row
Rest 2 Minutes
60 Second Row
Rest 90 Seconds
3 Minute Row