January 29, 2018 – Masters Open Prep Program

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

Assault Bike x 3 minutes @ a light pace

Into …

Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions

x 5 reps

At the 8:00 mark, complete:
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks

x 20 reps each direction

At the 10:00 mark, complete:
Two sets of:
Sinlge Leg Hip Bridge On Bench x 10 reps per leg
Russian Twists x 20 reps
KettleBell Swings x 20 reps
Goblet Squats x 10 reps

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-3 @ 75%
*Sets 4-6 @ 80%

B.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Jerk x 1 rep

*Sets 1-2 @ 80% of 1-RM Clean & Jerk
*Sets 3-5 @ 85% of 1-RM Clean & Jerk
*Sets 6-7 @ 90% 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

Compare to January 1st, 2017

D.
Three sets of:
Weighted Hip Extensions x 6-8 reps @ 2012
Rest 45 seconds
Pigeon Stretch x 45 seconds
Rest 45 seconds
Single Leg Hip Thrusts on Bench x 25 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 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):
60 seconds of Assault Bike

Note calories achieved in each set. Males, you should be looking for 200 or more total calories. Ladies, I would love to see you at 100 or more total calories.