January 1, 2018 – Masters Open Prep Program

Dynamic Mobility, Activation and Warm-Up

Start the clock and …

Band Assisted Hip Flexor Stretch x 45 seconds per side (add in 3-5 pulses)
Band Assisted Perfect Stretch x 45 seconds per side

At the 5:00 mark, complete:
T-Spine Opener x 5-8 pass thru’s

At the 7:00 mark, complete:
Forward Leg Swings x 10 reps per side
Lateral Leg Swings x 10 reps per side

At the 9:00 mark, complete:
Two sets of:
Assault Bike x 10 Calories
Air Squats x 10 reps
Push-Ups x 10 reps
Hollow Rocks x 30 seconds

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat with 3 second pause at bottom x 2 reps

*Sets 1-2 @ 70% of 1-RM Front Squat
*Sets 3-4 @ 75% of 1-RM Front Squat
*Sets 5-6 @ 80% of 1-RM Front Squat

B.
Skill Technique Primer
Three sets of:
Jerk Balance x 3 reps @ 30-40% of 1-rm
Rest 45 seconds

and then …

Every 90 seconds, for 9 minutes (6 sets):
Mid-Thigh Clean from blocks & Jerk x 1 rep

*Sets 1-3 @ 65% of 1-RM Clean & Jerk
*Sets 4-6 @ 70% of 1-RM Clean & Jerk

C.
35-54:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Chest-to-Bar Pull-Ups x 20 seconds Max Reps
Interval 2 – Wall Ball Shots x 20 seconds Max Reps (20 lbs to 10′ target; 14 lbs to 10′ target)
Interval 3 – Double-Unders x 20 seconds Max Reps

Record Max Reps for each station

55+:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Chin-to-Bar Pull-Ups x 20 seconds Max Reps
Interval 2 – Wall Ball Shots x 20 seconds Max Reps (20 lbs to 9′ target; 10 lbs to 9′ target)
Interval 3 – Double-Unders x 20 seconds Max Reps

Notes:
Try to maintain consistency with each interval. Be smooth and effecient at each station, maximizing the 40 seconds of rest. Work on your breathing rhythm during each movement and strive for quality of movement throughout the 15 minutes.

D.
Two-Three sets of:
Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds
Butterfly Stretch x 45 seconds
Rest 45 seconds
Banded Hip Bridges x 25 reps (fast)
Rest 45 seconds

Optional Session (This is best performed 3-4 hours between sessions. If your schedule allows for a double session, then add this session. If your schedule doesn’t allow for two sessions then don’t worry about this portion. If you need work on your engine and aren’t focused on the Open, then you can do the Assault Bike session instead of Part C above.)

Every 3 minutes, for 24 minutes (8 sets):
45 seconds of Assault Bike

Note:

Hit these hard! Note calories achieved in each 45 second set. Also make note of your RPMs and what RPM you are able to hold without significant drop off.