January 13, 2023 – Masters Program

Mobility + Prehab
Roll out the IT Bands, Quads and then spend 5 minutes working on your Psoas

Knee & Hip Prehab
Two sets of:
Russian Step-Ups x 10 reps per leg (low box or bench)
Landmine Cossack Squats x 10 reps total (slow and controlled)

Warm-Up
One set of:
500 Meter Row or 1,000 Meter Bike Erg
Candlestick to Pistol Squat Balance x 3-5 reps per leg
Farmers Carry x 100′
Alternating Pistols x 20 reps total (use assistance if needed)

A.
Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 85%
Set 4: 1 rep @ 90%
Set 5: 3 reps @ 85%
Set 6: 3 reps @ 85%
Rest 2 minutes between sets (same as last week)

B.
35-49:
Complete for time:
500 Meter Row
12 Muscle Ups
12 Toes to Rings
12 Overhead Squats (115/85 lbs)
500 Meter Row
8 Muscle Ups
8 Toes to Rings
8 Overhead Squats
500 Meter Row
4 Muscle Ups
4 Toes to Rings
4 Overhead Squats

50-54:
Complete for time:
500 Meter Row
10 Muscle Ups
10 Toes to Rings
10 Overhead Squats (95/65 lbs)
500 Meter Row
7 Muscle Ups
7 Toes to Rings
7 Overhead Squats
500 Meter Row
4 Muscle Ups
4 Toes to Rings
4 Overhead Squats

55-59:
Complete for time:
500 Meter Row
8/5 Muscle Ups
8 Toes to Rings
8 Overhead Squats (75/55 lbs)
500 Meter Row
5/3 Muscle Ups
5 Toes to Rings
5 Overhead Squats
500 Meter Row
2/1 Muscle Ups
2 Toes to Rings
2 Overhead Squats

60+:
Complete for time:
500 Meter Row
10 Ring Dips
10 Toes to Rings
10 Overhead Squats (65/45 lbs)
500 Meter Row
7 Ring Dips
7 Toes to Rings
7 Overhead Squats
500 Meter Row
4 Ring Dips
4 Toes to Rings
4 Overhead Squats

Scaling Options for Ring Muscle-Ups (select one of the following)
1:1 Bar Muscle-Ups
1:1 Burpee Pull-Ups
1:1 Ring Dips
1:1 Jumping Ring Muscle-Ups
2:1 Stationary Dips

C.
Three sets of:
100′ Bottoms Up KB Carry (50′ per arm)
Rest 1-2 minutes between sets

Athlete Notes:
High rep gymnastics + overhead squats = a challenging skill based workout for today. I am going to provide suggestions for two groups.
Group 1 Muscle-Up Enthusiasts (or desiring to be muscle-up enthusiast). You’ll take this workout head on. If you are strong with your rmu then you can push your pace on the row. Take a moment during your transition from the rower to your rings and then start chipping away at your reps. This workout will come down to the final set of rmu so I don’t care how fast you get through your first set, I care how quickly you get through your final set. So, that being said, avoid any grinding through of a rep. Come down before that happens (this may mean fast singles for many of you). Stay fresh on the rmu and give yourself some rest during your sets. A little additional rest, if needed, is far better then failing reps and needing really big chunks of rest time. So medium pace on the row, be smart on the rmu, smooth on the toes-to-rings and then your overhead squats. The weight is relatively light and meant to fatigue your shoulders so work through the squats as quickly as possible. If mobility allows then try for a slightly narrower grip. Have an unbroken mindset on the OHS.

Group 2 Non Open Participants (or non muscle-up enthusiasts). To keep this workout aerobic substitute in one of the suggested movements. These movements will allow you to stay aerobic and push the pace so you will want to attack the row with more aggressiveness then group 1. Keep the transitions tight and trust that you can keep moving with an elevated heart rate. If shoulder mobility prevents you from safely overhead squatting then complete this workout with front squats instead of overhead squats.

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.

Additional Work
For 2 minutes, perform one set of:
Kettlebell Ankle Pulses x 20 reps (each leg)

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Leg Lift x 10-15 reps (right leg)
Interval 2 – Pistol Balance Leg Lift x 10-15 reps (left leg)
*It’s normal that your quad may begin to cramp. It will take time for your hip flexors in your quad to get used to this position, so work through that cramping as much as you can.

Followed by. . .

Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Front Racked Pistol Squat x 1 rep @ 32X1 (right leg, light weight)
Interval 2 – Front Racked Pistol Squat x 1 rep @ 32X1 (left leg, light weight)

Followed by. . .

For 2 minutes, complete one set of:
Alternating Pistol Squat x max Reps