January 2, 2018 – Masters Open Prep Program

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

Band Assisted Lat Stretch x 45 seconds per side (drop to one knee for an added stretch)
Squat Rocks

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x 60 seconds
Band Assisted Ankle Pulse x 45 seconds per side

At the 5:00 mark, complete:
Two sets of:
T-Spine Pulse on bench x 30 seconds
Rest 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
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 8 minutes (4 sets):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 4 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.
Every 2 minutes, for 12 minutes (12 sets):
3 Position Snatch x 1 rep

*Sets 1-2 @ 50% of 1-RM Snatch
*Sets 3-4 @ 60% of 1-RM Snatch
*Sets 5-6 @ 70% o 1-RM Snatch

(The 3 positions should be in this order: Hip, Mid Knee, & Floor)

C.
For time:
Row 1,000 Meters
Hang Squat Cleans x 20 reps
Burpees over the Erg x 20 reps
Hang Squat Cleans x 10 reps
Burpees over the Erg x 10 reps

35-49: 155/115 lbs
50-54: 135/95 lbs
55+: 115/75 lbs

Note:
Work on your barbell cycling with the hang squat cleans. Try to find the right amount for you to cycle while still maintaining short rest times if breaking up the cleans. The burpees are just to get your heart rate up so breathe through them, stay low as you jump over the erg and tell yourself to drop every burpee. You will never fail a burpee!

D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Strict Pull-Ups x 4-8 reps
Minute 2 – Reverse Snow Angels x 10 reps
Minute 3 – Prone Plank Hold 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.)
Three sets of:
Sandbag Squats x 10 reps
Sled Drags x 40 meters
Rest 90 seconds

Choose a challenging weight that will allow you to complete the reps/distance above.

Followed by …

Every minute, on the minute, for 5 minutes:
Ab-wheel x 5 reps + Rear-Delt Raises x 5 reps

Followed by …

400 Meter Sandbag Carry (try to complete the 400 Meters without putting the sandbag down)
35-49: 120/100 lbs
50-54: 100/80 lbs
55+: 80/60 lbs

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Ian Wiseman
Ian Wiseman
January 9, 2018 4:45 pm

A. Done at 45, 50,55,60. Felt okay.
B. 70. 85. 100. Except I did set 5 at 105 by mistake. I had to reset for the full snatch for sets 5 and 6.
C. This was very difficult for me. Did just 100 pounds and had to stop every five and rest about a minute!
D. Did 4 -5 for pull-ups. I have ripped my hands so not a happy pull up camper.

Do I’d not do the option today.

Scott 38/5'8/145
Scott 38/5'8/145
January 4, 2018 6:47 am

A.
Every 2 minutes, for 8 minutes (4 sets):
Clean Grip Overhead Squat x 3 reps

55#/65#/77#/77#

Felt good.

B.
Every 2 minutes, for 12 minutes (6 sets):
3 Position Snatch x 1 rep

45#/45#/45#/65#/65#/77#/77# (1RM 125#)

7 sets. Went lighter to work on technique with an Oly coach.

Went on to test whether I can OHS 5 reps at 135# for an online competition due end of month. I can. Now I just have to work on how to get the weight overhead. Haha.

Karen Lundgren
Karen Lundgren
January 2, 2018 9:37 pm

A-35,55,65,75
B-55,65,75
C- No rower today so…. Assault Bike 50 cal, then 20 hang squat clean #95, 20 burpee box jump overs 16”, 10 hang squat clean #95, 10 burpee box jump overs 16”. Sets of 5 – 10:16
D-pull-ups 4,5,5,5 and the rest. ?

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 8:11 am
Reply to  Karen Lundgren

Good work Karen!

D J
D J
January 2, 2018 8:04 pm

A: 45&65
B: 65/75@85 then did box wod 3 rnds for time: 30 wall ball 20#
30. SDLHP. 75#
30. Box jump 24”
30 cal row. 25:50
3 sets ghd sit up 40/30/30 back after work
C: 12:54 cleans were 5/4/3/3/3/2 then 3/3/2/2
D: pull-ups 8/8/9 others done

Jayme_Cloet
Jayme_Cloet
January 2, 2018 7:34 pm

A. 35# bar. Upper back mobility sucks!
B. 55#, 65#, 75#
C. Feeling under the weather today and barbell in a wod is tough for me on a good day so I gave it my all 🙂 Off the rower at 4:04. Challenged myself with the squat cleans 105# (one rep max 125#). Completed sets of five, but died a small death!
13:46
D. Sets of 4 Strict CTB

Thanks for the challenge 🙂

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 8:12 am
Reply to  Jayme_Cloet

Good work for challenging yourself with the squat cleans! Using 85% of your 1-rm for this workout is no joke!

Jayme_Cloet
Jayme_Cloet
January 3, 2018 9:50 am

Thank you! I am trying to push outside my comfort zone.

Mike Crisanti, (45-49)
Mike Crisanti, (45-49)
January 2, 2018 7:27 pm

A – Modified. *See note below. B – Done with Power. 95, 115, 135#. C – 13:17 @ 155#. Ugh. Cleans sucked baaaad. 4/4/3/3/3/3. 2/2/singles. This is where gaining 10+ pounds would help. On the good side, I went 30 for 30 on burpees! LOL. D – 8 pull-ups with 35#kb around waist, plank holds with 45# plate on back. *While doing squat rocks, I noticed that the support from the band greatly improves my position in the bottom of the squat. So I tried doing part A with the band for support. Blown away. Not only could I properly… Read more »

Rob Walker M40-44 174cm 86kg
Rob Walker M40-44 174cm 86kg
January 2, 2018 11:37 pm

that is interesting Mike. Have you got a video?

Mike Crisanti, (45-49)
Mike Crisanti, (45-49)
January 3, 2018 5:59 am

Hi Rob – No, but I plan to take one tonight both with and without the band. Meant to do it last night and never got back to it. I’ll post once I get it.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 8:13 am

Yes, please do! That is fantastic Mike!!

Amber Nollen (39)
Amber Nollen (39)
January 2, 2018 7:17 pm

A: 2 sets with a 15# bar and 2 with a 35# bar. So tough. B: 3 position muscle snatch (no dropping under with bum calf) done with 55# C: adapted as follows 1000 m row (off rower at 4:05) 20 hang cleans + front squat at 75 20 burpees (ive got these down as long as theres no jumping at the top, or over anything) 10 hang cleans + front squat 10 burpees 14:?? Had to take everything slower and lighter as not to hurt calf. But super glad i can still move D: done with 6 pullups ea… Read more »

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 8:13 am

Yay, good work! How is the calf doing?

Amber Nollen (39)
Amber Nollen (39)
January 4, 2018 5:27 am

Hi, thanks for asking! I’d say its healing nicely. I know the timeline for healing, and that helps keep me in check, and increasing my loading and mvmt patterns slowly. I think too often people let pain be their guide, and by the time there is a painful mvmt its too late, the damage is done and it pushes back healing time. So I’m being super smart!

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 4, 2018 7:37 am

OMG could not have said it any better then you just did!!!

Amber Nollen (39)
Amber Nollen (39)
January 6, 2018 1:39 pm

Great minds Nichole, great minds ???

Silke Spang (F50-54)
Silke Spang (F50-54)
January 2, 2018 6:32 pm

This morning: DMA – done A – 35/45/55/65# – all felt good, could have probably gone up in weight B – 55/60/65# D – done, strict pull-ups 8/8/6 This evening: Yesterday’s DMA – done A – front squats from yesterday – 108/116/125# – all felt good C from today (50-54) – 14:52 Rx – this was very challenging for me. Row 4:27. I originally wanted to do it with 85#, but then I thought let’s just try it with 95# and see what happens. Split the 20 squat cleans 4×3 + 4×2 and the 10 squat cleans 5×2. Failed the… Read more »

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 8:13 am

Good work using 95 lbs on this!! What a great challenge!

jean thorson/ 40-44 F West
jean thorson/ 40-44 F West
January 2, 2018 5:48 pm

DMA Complete
A. 95/115/125/145#
B. 75/85/95#
C. 9:32 (scaled to 95#, was worried about volume with my quads) 4:08 row, 11/6/3 HSC @95, 7/3 HSC).
D. Completed with 5 SPU.

Quads still feeling a lot of discomfort when squatting in the upper TFL area.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 2, 2018 5:57 pm

Oh no Jean – can you rest from squatting for the rest of this week?

Rob Walker M40-44 174cm 86kg
Rob Walker M40-44 174cm 86kg
January 2, 2018 11:38 pm

Crushed the workout still!

Stephanie Nickitas
Stephanie Nickitas
January 2, 2018 5:45 pm

A. 65,70,75,80
B. Done. Felt good
C. 12:36 Slow row. Then 5’s on the HSC but those take me a long time and they felt super heavy.
D. Done

Optional:
Done w 60 and 80lb bag and 95 on sled. Indoors on rubber flooring.
Done w ab roller and 20lbs
Walked around the gym for 2min w and 80lb bag and stopped. Back felt like it was going to tighten/lock up.

Cheryl Brost
Cheryl Brost
January 2, 2018 5:07 pm

A. 55-75-95-105#
B. 85, 100, 115#
C. 8:49 (Row 3:58; 5’s on HSC except I missed my very last one so that cost me some time…next time don’t wear my oly shoes …dummy me!)
D. Done

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 2, 2018 5:58 pm
Reply to  Cheryl Brost

So fast Cheryl!!

Cheryl Brost
Cheryl Brost
January 2, 2018 7:17 pm

I was huffing and puffing! ?

Rob Walker M40-44 174cm 86kg
Rob Walker M40-44 174cm 86kg
January 2, 2018 11:39 pm
Reply to  Cheryl Brost

Nice Cheryl. Very Fast!!!

Joshua Decausey
Joshua Decausey
January 2, 2018 4:53 pm

A)65#,75#,95#,105#
B)115#,130#,145#( this felt really good)
C) 11:12- row 3:33, squat cleans4,4,4,4,4
And 4,4,2( should have done one extra rep each set) burpees were the worst, still having a little trouble with my breathing after being sick

Page Aubin Burns
Page Aubin Burns
January 2, 2018 4:48 pm

Sooooo….that sandbag carry at 530am in the dark at -2 degrees was easier than I thought. May have trotted a bit!

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 2, 2018 5:58 pm

Good work Page!! Yikes that is COLD!!

Keith Chrisman
Keith Chrisman
January 2, 2018 4:47 pm

A. Just the bar at clean grip. Tight shoulders!
B. 115/135/155
C. 9:24
Hang clean
round 1- 7/4/3/3/3
Round 2 – 6/4
Needed to go bigger sets on these

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 2, 2018 5:58 pm
Reply to  Keith Chrisman

Which comp Keith?!

Keith Chrisman
Keith Chrisman
January 2, 2018 6:16 pm

Fort Vancouver. Are you in Portland now?

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 2, 2018 8:43 pm
Reply to  Keith Chrisman

Oh yes! I am meeting up with Regan and Karen on Friday and we may do a light workout at the gym near my house. Hit me up if you want to join us!

Keith Chrisman
Keith Chrisman
January 2, 2018 9:30 pm

The Masters comp starts Friday otherwise I would love to.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 8:10 am
Reply to  Keith Chrisman

Oh darn!! Have an amazing time, always love CFFV – can’t wait to see how you do!

Rob Walker M40-44 174cm 86kg
Rob Walker M40-44 174cm 86kg
January 2, 2018 11:41 pm
Reply to  Keith Chrisman

Good work Keith and good luck in the comp!

Richard Guzman, 36
Richard Guzman, 36
January 2, 2018 4:10 pm

A 95 125 145 155
B 115 135 155
C 12:30 rx
D done

Wish I could get the optional in.

Edward J. Rapoza (55 to 59)
Edward J. Rapoza (55 to 59)
January 2, 2018 3:21 pm

A. Impossible even with an empty 35 lb bar! Shoulders super tight.
B. Just worked on mobility today, trying to get shoulders loosened up, didn’t do any snatch work for about 3 weeks and shoulders are super tight again.
C. 11:15 row at 3:55 @ 22 SM, squat cleans in sets of 5. That was harder than I anticipated ?

Johan
Johan
January 2, 2018 3:12 pm

A) 70,80,90,95 kg
B) 60,60,70,70,75,75
C) 10:12 must have forgotten how to do squats Cleans because it sucked:)

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 2, 2018 3:39 pm
Reply to  Johan

Great work on Part C Johan!

Johan
Johan
January 2, 2018 9:50 pm

Thanks

Lori Rodgers Martin
Lori Rodgers Martin
January 2, 2018 3:00 pm

A) 45/55/65/70 these felt much better at the end than in the beginning
B) 55/55/66/66/77/77
C) 12:25 w/ 4:20 row and 95# (moved like molasses out of the bottom. Weight wasn’t heavy but I think position was off)
D) pull-ups 4/4/4/4

Tom Ring (50-54)
Tom Ring (50-54)
January 2, 2018 1:04 pm

Optional:
100# sandbag squats
200# sled drag
Rollout and 20# db rear delt
100# sandbag 400m no drops

Theresa Claire
Theresa Claire
January 2, 2018 12:57 pm

A. Barbell. Way tougher than I expected
B. 65,65,70,70,70,70. Kept power snatching so just kept weight steady and tried to get under the bar.
C. 10:51. Incredibly slow on first cleans and burpees. Didn’t realize it til I turned up the speed on last 10 of each. Sets of 5 on cleans all the way through.
D. 4 strict pull-ups. Up from only being able to do 2 a few months ago. Dropped 11 lbs body weight since thanksgiving so I’m guessing that helped!

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 2, 2018 3:40 pm
Reply to  Theresa Claire

Good work Teresa!!

Wow, good work on your strict pull-ups and honing in on your diet! That is awesome, congratulations!!

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