January 3, 2018 – Masters Open Prep Program

Openers and Activation

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)

followed by…

Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)

A.
One set of:
Ring Swings (small) x 8 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifters on Low Rings x 6-8 reps
Interval 2 – Supine Ring Swings x 6 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Snap Pull x 15 reps
Interval 2 – Supine Snap Pull Swings x 5 reps

Option 1 
Every 30 seconds, for 4 minutes (4 sets) of:
Ring Muscle-Ups x 1-3 reps

Option 2
Every 30 seconds, for 4 minutes (4 sets) of:
Ring Dips x 1-5 reps

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70% of 1-RM
*Set 3 – 3 reps @ 75% of 1-RM
*Set 4 – 2 reps @ 80% of 1-RM
*Set 5 – 4-6 reps @ 75% of 1-RM

C.
35-54:
Every 10 miutes, for 30 minutes, complete:
Run 800 Meters
Alternating DB Snatch x 30 reps (50/35 lbs)
Box Jumps x 20 reps (24/20″)
Kipping Handstand Push-Ups x 10 reps

55+:
Every 10 miutes, for 30 minutes, complete:
Run 800 Meters
Alternating DB Snatch x 30 reps (35/20 lbs)
Box Jumps x 20 reps (24/20″)
Kipping Handstand Push-Ups x 5 reps OR Push-Press x 10 reps (95/65 lbs)**
**It is up to the athlete to either do kipping handstand push-ups or push-presses depending on how capable the athlete is when performing handstand push-ups

Note:
Work on your DB technique for these snatches. Try the switching mid-air technique or the fast switch on the floor technique. Try out the two variations and see which one is best for you. We will also be building our kipping HSPU volume but please, make a note of your spine – if you feel like your neck is sore and achy then omit the kipping handstand push-ups and do strict handstand push-ups instead.

Optional Session (Best performed 3-4 hours between sessions. Only do this session if your schedule allows for a double session.)
Ten sets for times of:
Row 250 Meters
Rest 2 minutes

Push your pace! Hit these hard and analyze your ability to recover from the short, intense efforts in your two minute rest periods.