October 8, 2019 – Masters Program

The Open is upon us much sooner than normal but you all are well prepared to tackle the events in these upcoming weeks. You guys will be on a Maintenance Cycle during the Open. Here is an overview of the next few weeks:
Fridays will be dedicated to tackling the Open event. If you are participating in the Open and have a flexible schedule then there will be an AM session to test out portions of the Open Event and then a PM session when you’ll tackle the event. If you can’t split the sessions into two then no problem! (Strategy notes will be added to the program as soon as possible late on Thursday night.)
Saturday will be a day to flush out the system and just move. If you will be repeating the Open workout and can only repeat on Sunday then this will be your rest day.
Sunday will be a rest day.
Monday will be a regular training day or repeat for those needing/wanting to repeat.
Tuesday and Wednesday will be regular training days.
Thursday is a rest day (I strongly encourage you all to rest, however, there will be an optional running session provided)

Please note that there will be optional sessions Monday-Thursday. These sessions are not mandatory sessions. Some athletes recover well and can do two sessions a day so will add in the optional sessions. Some athletes will choose the optional sessions over the primary conditioning session based on their own schedule or weaknesses. Please make the best decision for your body and what will put you in the best position to recover well. Remember, the name of this game isn’t how much you can do but how well you can recover!

Dynamic Mobility, Activation and Warm-Up
Spend 3-5 minutes performing Banded Scarecrow

followed by …

Two sets of:
Rocking Box Bridge x 15 seconds (you may also do this on the floor)
Rest as needed

followed by …

Two-Three sets of:
Row 300-400 meters @ medium pace
Alternating Single Leg V-Ups

x 20 reps
Wall Walk x 2 reps

Gymnastics Skills & Drills
Every 45 seconds, for 3 minutes, complete (4 sets):
Hand Plank to Lean x 2 reps

followed by …

Every 60 seconds, for 4 minutes, complete (4 sets)
Donkey Kicks x 5 reps
-OR-
Donkey Kick to Box x 5 reps

followed by …

5 minutes of:
Handstand Walk Practice

*If you do not have HS Walks, then please complete the following:
Two sets of:
Wall Facing Handstand Marching x 12-14 reps

Please review this video for reminders of HS Walk Basics

Clean Progressions
*Suggested Barbell Warm-Up
Complete 3 reps each with an empty barbell:
3 Clean Pulls
3 Cleah High Pulls
3 Muscle Cleans
3 Front Squats with a 2 second hold @ the bottom
3 Hang Cleans

Every 2 minutes, for 16 minutes (8 sets):
Clean High Pull + Hang Clean

*Set 1 = 2 reps @ 60%
*Set 2 = 2 reps @ 65%
*Sets 3-4 = 1 rep @ 70%
*Sets 5-7 = 1 rep @ 75%
*Set 8 = 1 rep @ 80%

Conditioning
35-54:
Three sets for times of:
400 Meter Run
30 Alternating DB Snatch (50/35 lbs)
20 Toes-to-Bar
10 DB Thrusters (50/35 lbs)
Rest 3 minutes

55+:
Three sets for times of:
400 Meter Run
20 Alternating DB Snatch (35/20 lbs)
15 Toes-to-Bar
10 DB Thrusters (35/20 lbs)
Rest 3 minutes

Please substitute V-Ups if for Toes-to-Bar if needed.

Upper Body Accessory Work
Two sets of:
Single Arm Banded Tricep Push-Downs x 20 reps per arm
Banded Face Pulls x 20 reps
Rest as needed

Optional Strongman Session
Three sets for max weight of:
100-Foot Harnessed Sled Pull
Rest 60 seconds

Rest 3 minutes, and then…

Three sets for max weight of:
100-Foot Reverse Sled Drags
Rest 60 seconds

Optional Core Work
Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed