Mobility
One-Two sets of:
30 seconds Pec Smash Per side
30 seconds T-Spine Pulse on Bench
30 seconds Thoracic Twists
Warm-Up
Two sets of:
Prone PVC Pipe Pass Thrus x 10 reps
Prone PVC Pipe Press Behind the Neck x 10 reps
PVC Pipe Overhead Squat x 10 reps
PVC Pipe Press behind the Neck in Receiving Position x 5 reps
Shoulder Prehab
One-Two sets of:
20-30 Seconds Iso Hold (placement your choice)
Prone Incline Y’s, T’s, W’s
Plank Ring Circles x 10 seconds per arm
A.
Five sets of:
Snatch Balance @ 60-80% of 1-RM Snatch
Rest 60-90 seconds
B.
Every 90 seconds, for 6 minutes (4 sets) of:
2 Pause Power Snatch @ 55-65%
(Pause the knee each rep for a full second)
Followed by…
Every 90 seconds, for 6 minutes (4 sets) of:
Power Snatch + Snatch @ 75-85%
Followed by…
Every minute, on the minute, for 5 minutes:
4 Snatches @ 60%
Perform these touch and go and focus on smooth lifts
C.
Ring Muscle-Up Drills
Two sets of:
Cast Swings x 1 rep
into …
Large Ring Swings x 3 reps
Rest as needed
Snap Pulls x 2 reps
Rest as needed
Peekabook Swing x 2 reps
Rest as needed
D.
35-49:
Three sets for times of:
30/20 Calorie Row
4 Muscle Ups
20/15 Calorie Row
3 Muscle Ups
10 Calorie Row
2 Muscle Ups
Rest 90 seconds between sets
50-54:
Three sets for times of:
30/20 Calorie Row
3 Muscle Ups
20/15 Calorie Row
2 Muscle Ups
10 Calorie Row
1 Muscle Ups
Rest 90 seconds between sets
55-59:
Three sets for times of:
30/20 Calorie Row
2 Muscle Ups
20/15 Calorie Row
1 Muscle Ups
10 Calorie Row
1 Muscle Ups
Rest 90 seconds between sets
60+:
Three sets for times of:
30/20 Calorie Row
3 Burpee Pull-Up
20/15 Calorie Row
2 Burpee Pull-Up
10 Calorie Row
1 Burpee Pull-Up
Rest 90 seconds between sets
You may count roll overs to keep math simple and not lose time reseting the monitor.
**If you don’t have ring muscle-ups you can sub with one of the following:
1:1 Bar Muscle-Ups
1:1 Burpee Pull-Ups
Athlete Notes:
We have a lot of pulling in todays workout with the goal being volume accumulation. We want to see how well you can accumulate volume on the muscle ups once you’re fatigued. Your goal should be to hit all sets as evenly as possible, use the short recovery to shake your arms out and then relax on the row. Try to hold a pace that is strong but relaxed – do not death grip the handle! Hold that handle with a relaxed grip. Then you’ll jump up and hit the muscle ups. If you aren’t strong with ring muscle-ups but you want to get some in then give yourself time limits. First set should be 90 seconds or less; second set should be 60 seconds or less and third set should be 30 seconds or less. Practice quick transitions and work on that quick release out of the rower with each transition. If you are strong with ring muscle-ups then really push the pace on this; focusing on crisp movement and fast transitions. Otherwise, we are looking for volume accumulation here with this high skilled gymnastics movement.
Again, please film yourself to make sure your ring muscle-ups are meeting the movement standards at the top of the rep.
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
Eight sets of:
90 Second Row for MAX Calories
Rest 2:00 between sets