January 31, 2023 – Masters Program

Mobility + Prehab
Spend 5-10 minutes rolling out any hot spots

followed by …

One-Two sets of:
Furniture Slider Hamstring Curls x 10 reps (you can use a foam roller if you don’t have furniture sliders)
Weighted Frog Pumps x 10 reps
Face Down GHD Hold x 60 seconds

Warm-Up
Every 5 minutes, for 15 minutes (3 sets):
200 Meter Run or Row
15 Supine Banded Lat Pull Down
15-30 seconds Hang from Pull-Up Bar

Barbell Complex (empty barbell)
1 Clean Grip Romanian Deadlifts
1 Clean Pulls
1 Hang Power Cleans + Push Press
1 Power Cleans + Push/Split Jerk

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Handstand Walk + Bar Muscle-Up Drills
Two sets of:
10-20 reps of Wall Facing Handstand Marching
(if you are proficient with these then try a wall facing handstand walk away: https://youtu.be/iMqgzLYjd7o)
Side Pressing Handstand Hold x 5-30 seconds per side

followed by …

One set of:
10 Kipping Back Slide
8 Swinging Knees to Bar
6 Air Chair Swing Drills (you can rest in between reps)

B.
At the 0:00 mark…

35-49:
Complete as many reps as possible in 11 minutes of:
4 Bar Muscle Ups
4 Cleans*

The starting weight will be:
35-39: 185/135 lbs or 60% of your 1-RM Clean
40-49: 155/115 lbs or 60^ of your 1-RM Clean

50-54:
Complete as many reps as possible in 11 minutes of:
2 Bar Muscle Ups
4 Cleans* (135/95 lbs or 60% of your 1-RM Clean)

55+:
Complete as many reps as possible in 11 minutes of:
4 Chest-to-Bar Pull-Ups
4 Cleans*

55-59: 105/75 lbs or 60% of your 1-RM Clean
60+: 95/65lbs or 60% of your 1-RM Clean

*Every round you will increase weight by 20/10lbs

Rest until the clock reaches 15:00, then…

Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

C.
Five rounds, perform at 80% effort, of:
25/20 Calorie Row, Ski, or Bike
10 Double Kettlebell Snatches

Choose your own weight and use this as an opportunity to practice the movement.

Athlete Notes:
Gymnastics and barbell cycling. If you are strong with your gymnastics then your goal should be unbroken on the bar muscle ups/chest-to-bar pull ups. If not, no worries, just stick to a rep scheme that will allow you to stay fresh and avoid failure. Then, for just about everyone, you’ll be going quick singles on the cleans. Challenge yourself to stay right next to the barbell between reps. Change the weight quickly and don’t waste any time.

For the 5 rounds portion we’re adding in a new movement that we don’t perform often but has become more and more popular. Play around with technique before starting the workout and then once you’re going your goal should be unbroken for the 10 reps. If you have to drop the weight to do so, go for it. The bike/row/ski is just to get you fatigued a bit for the kb snatches. No need to worry about time here, just getting some reps under your belt!

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.

Bike Option
Fourteen sets of:
Assault / Echo Bike
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds

After the 14th set, Rest 2 minutes, then…

Six sets of:
Assault / Echo Bike
30 Seconds @ 110% of 20 Minute Test
Rest 30 seconds