February 13, 2018 – Masters Open Prep Program

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

Two sets of:
T-Spine Opener

and then …

Burgener Warm-Up with a PVC Pipe

and then …

Barbell Warm-Up

With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Close Grip Overhead Squats x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps

A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch x 1 rep

*Sets 1-2 – @ 75%
*Sets 3-4 – @ 80%
*Sets 5-6 – @ 85%

Immediately followed by…

Every 60 seconds, for 3 minutes (3 sets):
Snatch x 1 rep @ 80-85% of 1-RM Snatch

C.
35-54:
For max reps:
30 seconds of Alternating Dumbbell Snatches (50/35 lbs)
Rest 15 seconds
45 seconds of Box-Facing Burpee Box Jump-Overs (24/20″)

Rest 90 seconds, and when the running clock reaches 3:00…

Two rounds for time of:
50/35 lb Alternating Dumbbell Snatches x 30-second max # of reps
Box-Facing Burpee Box Jump-Overs x 45-second max # of reps

Rest until fully recovered, and then…

Four sets of:
60 Second Max Calorie Row
Immediatelly followed by. . .
30 Second Max Rep Double Unders
Immediatelly followed by. . .
12 Chest-to-Bar Pull-Ups (work on a smooth rhythm)
Rest 90 seconds

55+:
For max reps:
30 seconds of Alternating Dumbbell Snatches (35/20 lbs)
Rest 15 seconds
45 seconds of Box-Facing Burpee Box Step-Overs (24/20″)

Rest 90 seconds, and when the running clock reaches 3:00…

Two rounds for time of:
35/20 lb Alternating Dumbbell Snatches x 30-second max # of reps
Box-Facing Burpee Box Jump-Overs x 45-second max # of reps

Rest until fully recovered, and then…

Four sets of:
60 Second Max Calorie Row
Immediatelly followed by. . .
30 Second Max Rep Double Unders
Immediatelly followed by. . .
12 Pull-Ups (work on a smooth rhythm)
Rest 90 seconds

Note:
If you can, have a training partner watch you during your alternating dumbbell snatches to ensure your reps are good. If you don’t have a training partner available, film yourself so you can analyze your reps. The intention of this session is to get a good understanding of how each movement feels, finding a good rhythm with all the movements above and knowing how hard you can push with the movements before redlining. This would be a great day to take detailed notes of how you felt and your splits.

D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Strict Pull-Ups x 4-8 reps
Minute 2 – Wall Slides x 10 reps
Minute 3 – Hollow Rocks x 30 seconds

Optional Session (Best performed 3-4 hours between sessions. If you are not planning in participating in the Open, then please do the below session instead of part C above).

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
Rest 90 seconds

Followed by …

Three sets of:
Harness Bear Crawl x 25 meters with max weight
Rest 90 seconds

Followed by …

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