January 15, 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

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps

*Sets 1-3 – @ 70% of 1-RM Front Squat
*Sets 4-5 – @ 75% 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

Every 3 minutes, for 18 minutes (6 sets):
Clean Lift-Off + Clean + Jerk x 1 rep

*Sets 1-2 @ 70% of 1-RM Clean & Jerk
*Sets 3-4 @ 80% of 1-RM Clean & Jerk
*Sets 5-6 @ 85% of 1-RM Clean & Jerk

C.
35-54:

On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Kipping Handstand Push-Ups x 20 seconds Max Reps
Interval 2 – Sumo-Deadlift High Pulls x 20 seconds Max Reps (135/95 lbs)
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 – Kipping Handstand Push-Ups x 20 seconds Max Reps OR Push-Press x 20 seconds Max Reps (95/65 lbs)
Interval 2 – Sumo-Deadlift High Pulls x 20 seconds Max Reps (95/65 lbs)
Interval 3 – Double-Unders x 20 seconds Max Reps

Record Max Reps for each station

Note:
I am sure you guys see a pattern with our Mondays conditioning! I’d like you to work on movement effeciency with your kipping handstand push-ups and sumo-deadlift high pulls. Both require some practice in movement timing so use today as an opportunity to hone in on the best technique for you.

A note about kipping handstand push-ups. If this bothers your spine at all, please omit and do push-press instead! For the 55+ age division, it is up to you to do either kipping handstand push-ups or push-presses.

D.
Three sets of:
Hip Extensions x 20 reps (fast)
Rest 45 seconds
Hip Flexor Stretch x 45 seconds
Rest 45 seconds
Banded Leg Curls

x 10 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 the 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)

Every 4 minutes, for 24 minutes (6 sets):
30/20 Calorie Assault Bike

Hit these hard! Note times for each set.