January 22, 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 thrus

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 3 minutes, for 12 minutes (4 sets):
Front Squat x 5 reps

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

B.
Skill Technique Primer
Three sets of:
Tall Jerks 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 @ 75% of 1-RM Clean & Jerk
*Sets 3-4 @ 80% of 1-RM Clean & Jerk
*Sets 5 @ 85% of 1-RM Clean & Jerk
*Set 7 – 90% of 1-RM Clean & Jerk

C.
35-54:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Ring Muscle-Ups x 20 seconds Max Reps
Interval 2 – Toes-to-Bar x 20 seconds Max Reps
Interval 3 – Assault Bike x 20 seconds Max Calories

Record Max Reps for each station

55+:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Ring or Stationary Dips x 20 seconds Max Reps
Interval 2 – Toes-to-Bar x 20 seconds Max Reps
Interval 3 – Assault Bike x 20 seconds Max Calories

Record Max Reps/Cals for each station

Note:
If you don’t have muscle-ups, then please try jumping ring muscle-ups for the workout. Continue to work on effeciency of movement. This week we introduce the assault bike into the session so you heart rate will be elevated even more so you have opportunities to work on your breathing and calming your mind down. We have worked so much on these skills so feel confident going into each movement.

D.
Three sets of:
Glute Ham Raises x 6-8 reps @ 3011
Rest 45 seconds
Butterfly Stretch x 45 seconds
Rest 45 seconds
Ring Hamstring Curls x 15 reps
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 session 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 90 seconds, for 15 minutes (10 sets) for times:
Assault Bike 15/10 Calories

Please note times for each of the 10 sets.