January 26, 2016 – Masters Open Prep

A.
All age divisions:

Five sets of
Peek-A-Boo Swings x 5 reps
Rest as needed

For completion:
30 Jump from Squat on Box to low position on rings with a 1-second pause

For completion:
20 Jump from Squat on Box to low position on bar. Arch forward, then swing backward to full Bar Muscle-Up assisting with a jump, finishing with locked arms and a slight piked position over the bar.

……….

40-49
Three sets of:
Strict Handstand Push-Up Negatives x 8 reps to 4″/2″ deficit @ 50A1
Rest 2 minutes

50+
Three sets of:
Strict Handstand Push-Up Negatives x 8 reps @ 50A1
Rest 2 minutes

……….

40-49

Every minute, on the minute, for 16 minutes:
Minute 1 – Legless Rope Climb x 1-2 ascents
Minute 2 – 115/75 lbs Push Press x 12 reps

50-59
Every minute, on the minute, for 16 minutes:
Minute 1 – Rope Climb x 1-2 ascents
Minute 2 – 95/65 lbs Push Press x 12 reps

60+
Every minute, on the minute, for 16 minutes:
Minute 1 – Rope Climb x 1 ascents
Minute 2 – 65/45 lbs Push Press x 12 reps

B.
Every minute, on the minute, for 4 minutes:
Muscle Clean + Power Clean + Front Squat + High-Hang Squat Clean + Mid-Thigh Squat Clean + Clean

and then . . .

Every 90 seconds, for 6 minutes (4 sets):
Power Clean x 2 reps

and then . . .

Every 2 minutes, for 8 minutes (4 sets), complete:
Clean from 2″ below the knee @ 80+% (use blocks)

and then . . .

Every 2 minutes, for 8 minutes (4 sets), complete:
Clean @ 85+%

C.
Every 2 minutes, for 8 minutes, complete:
Clean Pull x 2 reps

Set 1 – 100% of 1-RM
Set 2 – 105% of 1-RM
Set 3 – 110% of 1-RM
Set 4 – 90% of 1-RM

D.
Four sets of:
GHD Weighted Hip Extensions x 8-10 reps @ 3112
Rest 60 seconds
Strict Toes to Bar x 6-8 reps @ 3111
Rest 60 seconds
Single Arm DB Row x 6-8 reps per arm @ 2111
Rest 60 seconds