March 6, 2018 – Masters Open Program

Dynamic Mobility, Activation and Warm-Up

Spend 4 minutes rolling out the lats and the IT Bands

and then …

Band Assisted Perfect Stretch x 60 seconds per side

Straight into …

Banded Shoulder Warm-Up
and then …

Two sets of:
Side Plank Hold x 30 seconds per side
Inchworm Walk + Press-Up x 3 reps
KB Windmills x 6 reps per side
KB Swings x 15 reps

A.
Rocking Box Bridges x 5 reps (lower the box if you need assistance)

and then …

Nose to Wall Handstand Hold x 60 seconds
55-59: 30 seconds
60+: Wall Walk x 1 ascent

35-49:
Two sets of:
Strict Handstand Push-Ups x 4-8 reps
Rest 60 seconds
Kipping Handstand Push-Ups x 6-10 reps (small to medium kip)
Rest 60 seconds
Kipping Handstand Push-Ups x 8-12 reps (medium to big kip)
Rest 3 minutes

50-54:
Two sets of:
Strict Handstand Push-Ups x 2-6 reps
Rest 60 seconds
Kipping Handstand Push-Ups x 4-8 reps (small to medium kip)
Rest 60 seconds
Kipping Handstand Push-Ups x 6-10 reps (medium to big kip)
Rest 3 minutes

55+:
Two sets of:
Wall Walks x 3 ascents (walk as high up as you feel comfortable)
Rest 60 seconds
Push-Press x 8-12 reps (95/65 lbs)
*If you want to practice kipping handstand push-ups, then I am fine with that. Here is the rep scheme I’d like you to follow if you do:
Four sets of:
Kipping Handstand Push-Ups x 3-5 reps

Note:
If you are not participating in the Open then please do not do kipping handstand push-ups. Please just do the Strict Handstand Push-Up portion of this gymnastics session and/or the Wall Walk portion of this section. For those that are doing the open, note the two different styles of kipping (medium kip and a big kip) to know when to transition to the bigger kip when starting to become fatigued. Check out this article to read about the two different styles of kipping.

B
Every 60 seconds, for 3 minutes, complete:
Tall Snatch x 1 rep (work on speed under the barbell)

and then …

Every 2 minutes, for 12 minutes, complete:
High Hang Snatch x 2 reps

Sets 1-2: 65%
Sets 3-4: 70%
Sets 5-6: 75%

Build over the course of the 6 sets

Every minute, on the minute, for 3 minuts:
High Hang Snatch @ 75-80%

C.
35-49:
21-15-9
Overhead Squats (115/75 lbs)
Chest-to-Bar Pull-Ups

50-54:
15-12-9
Overhead Squats (95/65 lbs)
Chest-to-Bar Pull-Ups

55+:
21-15-9
Overhead Squats (65/45 lbs)
Pull-Ups

Notes:
Smooth is fast! For the Overhead Squats, work to ensure full range of motion while maintaining a fast cadence. Try to pull yourself down to the bottom of the squat quickly as well as ascending quickly with the squat. Find a comfortable spot to place the barbell overhead and try to stay relaxed with your grip. For the pull-ups, set up chalk on a j-peg so that if you need to chalk up, you aren’t bending over the get the chalk. Work to keep manageable sets but come down if you become out of rhythm with the pull-ups. If you feel like your hands are tender or are going to tear then omit the pull-ups and substitute with ring dips instead (55+: stationary dips).

D.
Two-Three sets of:
Stationary Dips x 6-8 reps @ 2111
Rest 45 seconds
Strict Pull-Ups x 5 reps (you may add weight if you’d like)
Rest 45 seconds

Optional Session (Best performed 3-4 hours between sessions)
Every minute, on the minute, for 10 minutes:
Supinated Grip Barbell Rows x 5 reps
Ab Wheel Roll Outs x 5 reps

Followed by …

Three sets of:
Rope Pull x 40 meters + Yoke Carry x 40 meters
Rest 2 minutes

Followed by …

Every minute, on the minute, for 5 minutes:
Side-Delt Raises x 5 reps + Biceps Curls x 5 reps

Followed by …

400 Meter Sandbag Carry (try to complete the 400 Meters without putting the sandbag down)
35-49: 120/100 lbs
50-54: 100/80 lbs
55+: 80/60 lbs