February 20, 2018 – Masters Open Prep Program

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

Spend 5 minutes with a double lacross ball working on your t-spine

At the 5:00 mark, complete:
Two sets of:
Pass Thrus in a Squat

x 10 reps
T-Spine Pulse on bench x 30 seconds

At the 7:00 mark, complete:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Power Snatch x 3 reps
Overhead Squats x 3 reps with a 2 second hold at the bottom
Snatch Balance 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 1 rep

Build over the course of the 4 sets.

B.
Take 10 minutes to build to 75-80% of your 1-rm Snatch

and then . . .

Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 80-85% of 1-RM Snatch

C.
35-54:
For max reps:
30 seconds of Toes-to-Bar
Rest 15 seconds
45 seconds of Wall Ball Shots (20/14 lbs to 10′ target)

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

Two rounds for time of:
Toes-to-Bar x 30-second max # of reps
Wall Ball Shots x 45-second max # of reps

Rest until fully recovered, and then…

Four sets of:
30 Calorie Row
Immediatelly followed by. . .
15 Box Jumps (24/20″)
Immediatelly followed by. . .
10 Kipping Handstand Push-Ups
Rest 90 seconds

55+:

For max reps:
30 seconds of Toes-to-Bar
Rest 15 seconds
45 seconds of Wall Ball Shots (20/10 lbs to 9′ target)

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

Two rounds for time of:
Toes-to-Bar x 30-second max # of reps
Wall Ball Shots x 45-second max # of reps

Rest until fully recovered, and then…

Four sets of:
30 Calorie Row
Immediatelly followed by. . .
15 Box Jumps (24/20″; Step-Ups Okay)
Immediatelly followed by. . .
10 Push-Press (95/65 lbs)
Rest 90 seconds

Note:
Play around with speed on the toes-to-bar. Work to pull your legs down and back so you can quickly transition into the next rep. Make every rep count on your wall ball shots and play around with dropping the arms as soon as you throw the wall ball to eliminate shoulder fatigue. Practice good cycling for the push-press, ensuring that you are locking out overhead with your arms and legs before you go into the next rep (applicable to 55+). For those doing kipping handstand push-ups, work on cycling quickly and playing with different versions of the kipping handstand push-up. Try short kips and then go to long kips to practice when you get fatigued. IF YOU ARE NOT DOING THE OPEN THEN PLEASE OMIT KIPPING HANDSTAND PUSH-UPS and complete 10 L-Seated Dumbbell Presses instead.

D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Ring Rows x 6-8 reps @ 2111
Minute 2 – Dumbbell Reverse Flies x 10 reps
Minute 3 – Prone Plank Hold x 45 seconds

Optional Session (Best performed 3-4 hours between sessions)
Three sets of:
Z-Press x 12 reps
Rest 60 seconds

Followed by …

Every minute, on the minute, for 5 minutes:
Pronated Grip Barbell Rows x 5 reps

Followed by …

Three sets of:
Harnessed Sprint

x 50 meters for max weight
Rest 2 minutes

Followed by …

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