March 2, 2020 – Masters Program

Mobility, Activation and Warm-Up
Partner T-Spine Stretch on Pull-Up Bar x 15-20 seconds
Band Distracted Elevated Ankle Pulse x 30 seconds per ankle
Squat Rocks

x 30-60 seconds
(hold in whatever position feels the tightest and try to breathe into that position)

and then …

Tabata Warm-Up x 3 sets:
20 seconds of Banded Squats
10 seconds of Rest
20 seconds of Plank Walks
10 seconds of Rest
20 seconds of Tuck Jumps
10 seconds of Rest
20 seconds of Plank Shoulder Taps
10 seconds of Rest

and finish with …

Burgener Warm-Up

Snatch Progressions
Every 2 minutes, for 10 minutes (5 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%

Back Squat Progressions
Every three minutes, for 9 minutes (3 sets):
Back Squat x 2 reps @ 88-90%

Gymnastics Interval Conditioning
35-54:
Against a 3 minute running clock, complete as many reps as possible:
20/15 Calorie Assault Bike
10 Dumbbell Box Step-Ups (50/35 lbs)
Max Ring Muscle-Ups in remaining time*
Rest 90 seconds; repeat four times

55+:
Against a 3 minute running clock, complete as many reps as possible:
18/12 Calorie Assault Bike
10 Dumbbell Box Step-Ups (35/20 lbs)
Max Ring Muscle-Ups in remaining time*
Rest 90 seconds; repeat four times

*If you don’t have ring muscle-ups then please substitute with one of the following:
Ring-Dips
Foam Roller Muscle-Up Transition
OR
Muscle-Up Transition with Feet on Floor
OR
Muscle-Up Transition with Feet on Box

Goal is to have 30+ seconds for your ring muscle-ups. Please adjust the reps if you do not have 30 seconds on the rings.

Upper Body Accessory Work
Three sets of:
Ring-Rows x 8-10 reps @ 2111 (elevate if possible)
Rest 60 seconds
Reverse Snow Angels x 15 reps (slow and controlled)
Rest 60 seconds

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.

Optional Additional Aerobic Row Session
Every 5 minutes, for 30 minutes, complete (6 sets):
25/20 Calorie Row
15/10 Calorie Assault Bike
5 Burpee Box Jump Overs (24/20″)