February 12, 2018 – Masters Open Prep Program

Dynamic Mobility, Activation and Warm-Up
Start the clock and …

Row 300 meters @ an easy pace

Into …

Banded Perfect Stretch x 45 seconds per side
Psoas Pulse x 45 seconds per side

At the 7:00 mark, complete:
Banded Clam Shell Iso Hold x 45 seconds per side
Forward Cross Crawl x 10 reps per side
Fire Hydrant Iso Hold x 45 seconds per side

At the 12:00 mark, complete:
Two sets of:
Side Plank Hold x 30 seconds per side
Air Squats x 15 reps
Wrist Stretch x 30 seconds (Place your hands on the floor and point your fingertips towards yourself. Sit back and, keeping your palms on the floor, feel a stretch in your wrists)

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

B.
Every minute, on the minute, for 6 minutes:
Power Clean + Power Jerk

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

Rest 2 minutes, and then …

Every 2 minutes, for 6 minutes, complete:
Power Clean + Power Jerk @ 80-85%

C.
35-49:
Three sets for times of:
400 Meter Run or 500 Meter Row
16 Burpees to Rings 6″ Above Standing Reach
8 Ring Muscle-Ups*
30/20 Calorie Assault Bike
Rest 4 minutes

50-54:
Three sets for times of:
400 Meter Run or 500 Meter Row
12 Burpees to Rings 6″ Above Standing Reach
6/4 Ring Muscle-Ups**
25/15 Calorie Assault Bike
Rest 4 minutes

55+:
Three sets for times of:
400 Meter Run or 500 Meter Row
10 Burpees to Rings 6″ Above Standing Reach
5 Ring-Dips***
20/10 Calorie Assault Bike
Rest 4 minutes

*If you don’t have ring muscle-ups, then please do 10 ring-dips
**If you don’t have ring mucle-ups, then please do 8 ring-dips
***If you don’t have ring-dips, then please do 5 chest-to-bar pull-ups

Note:
Manage your energy going into your muscle-ups/ring-dips. You should be able to push fairly hard on the run or row and burpees but still have enough energy to go right into your gymnastics movement. Break up your gymnastics movement, if needed, in a way that allows you to get right back on. You should not be breaking and then walking around to catch your breathe. Stay right by the rings/rig so that you will be encouraged to get right back on for another rep. Push on the assault bike since you have 4 minutes of rest once completed.

Optional Session (Best performed 3-4 hours between sessions. Only complete this session if your schedule allows for it. If you are not planning on competing in the Open, then please complete this instead of Part C above).
A.
Six sets of:
30 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes after the sixth interval…then repeat for a total of three sets.

B.
Three sets of:
Banded Hip Bridges x 25 reps (fast)
Rest 45 seconds
Hip Flexor Stretch x 45 seconds each leg
Rest 45 seconds
Reverse Snow Angels x 15 reps
Rest 45 seconds