January 16, 2018 – Masters Open Prep Program

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

400 Meter Run or 15 Calories on the Assault Bike

and then …

T-Spine Hold on Foam Roller x 5 pass thrus @ 5 seconds down and 3 seconds up with the plate

At the 5:00 mark, complete:
Two sets of:
Squat Rocks x 60 seconds
Band Assisted Ankle Pulse x 45 seconds per side

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
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 2 minutes, for 6 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 3 sets.

(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
In 20 minutes, build to a 1-RM Snatch + Hang Snatch

C.
35-49:
For time:
Row 1000 meters
Dumbbell Front Squats x 20 reps (45/35 lbs)
Burpee Box Jump Overs x 20 reps (24/20″)
Dumbbell Front Squats x 20 reps

50-54:
For time:
Row 1000 meters
Dumbbell Front Squats x 15 reps (45/35 lbs)
Burpee Box Jump Overs x 15 reps (24/20″)
Dumbbell Front Squats x 15 reps

55+:
For time:
Row 1000 meters
Dumbbell Front Squats x 15 reps (35/20 lbs)
Burpee Box Jump/Step Overs x 15 reps (24/20″)
Dumbbell Front Squats x 15 reps

Note:
We are adding in different dumbbell work to prepare for the Open (in case they make an appearance again but I also just love dumbbell work). Make your db front squats smooth and effecient. The goal should be to go unbroken on both sets of front squats. Find a good rhythm on your burpee box jump overs and work to minimize the amount of effort you exert pushing yourself off the floor with the bbjo. This really fatigues the triceps and will fatigue you into your second set of front squats. Work to drop down quickly into your burpee and almost ‘worm’ your way back up!

D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Weighted Strict Pull-Ups x 2-3 reps
Minute 2 – Reverse Snow Angels x 15 reps
Minute 3 – V-Ups x 45 seconds

Optional Session (Best performed 3-4 hours between sessions. Only add this session in if your schedule allows you to do a double session or do this session instead of Part C if your focus is not on the Open).

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 + Overhead Yoke Carry x 40 meters
Rest 2 minutes

Followed by …

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