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.

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Ian Wiseman
Ian Wiseman
January 11, 2018 5:37 am

Hmm. Activation done. Tried and failed kipping RMU. First attempt at these ever. Weirdly, I can do strict RMU’s. B. 160. 172. 185. 175, These all felt quite good really. C. Not so good. I get crazy tired doing weights and box jumps. That is after getting tired running. Runs were about 5 minutes. Adapted to 15 snatches at 20kg, followed by 10 box jumps and 5 kipping HSPU. Did the snatches in 5’s. Could have done more I thing. Did the jumps with a rest at the top and the HSPU unbroken. It is 32 degrees C outside and… Read more »

Richard Guzman, 36
Richard Guzman, 36
January 4, 2018 9:03 pm

Openers and Activation done
A. 20 Muscle ups
B. 205, 235, 250 270, 250×6
C. 7:05, 7:35, 8:15
Runs 3:30, 3:45, 4:00
DB unbroken
BJ all step downs
HSPU unbroken

Johan
Johan
January 4, 2018 10:23 am

B) 110,120,130,140,120 kg
C) 5:23, 5:25, 5:29 had to run on a treadmill as the weather is freezing:). Really fun workout!!

Scott 38/5'8/145
Scott 38/5'8/145
January 4, 2018 6:55 am

Morning

— Activation and warm ups
A. Done, finished with Ring Dips, and posted to the Facebook group.

Evening

— Caught up on Tuesday’s A. and B.. Posted results there.
B. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM 135#
*Set 2 – 4 reps @ 70% of 1-RM 145#
*Set 3 – 3 reps @ 75% of 1-RM 155#
*Set 4 – 2 reps @ 80% of 1-RM 165#
*Set 5 – 4-6 reps @ 75% of 1-RM 175#

Silke Spang (F50-54)
Silke Spang (F50-54)
January 3, 2018 8:31 pm

Came back tonight for A & B: A – done up to Option 1 & 2, then just attempted some actual RMUs without any time restriction. While I can always somehow muscle my way up there, it’s not pretty! I feel like I have all the bits and pieces for doing a “pretty” RMU, but just can’t quite put them together. It’s a work in progress! I’ll be working hard on these and BMUs between now and when the Open starts! B – 130/140/150/160/150 x 6 – legs felt tired today since I did Monday’s front squats yesterday plus the… Read more »

Dawn South/46
Dawn South/46
January 3, 2018 7:47 pm

A) worked on progression and did Dips
B) 145/155/165/180/165x 6 reps
C) worked out with the Oly class tonight.

Mike Crisanti, (45-49)
Mike Crisanti, (45-49)
January 3, 2018 7:37 pm

A – Done. 4 sets of 3.
B – 225, 245, 265, 285, then 265 for 6.
C – 16 degrees here. Subbed 40 cal on AB. 5:49, 5:58, 6:10. All sets unbroken though the snatches weren’t overly fast.

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

Yikes that is cold!!

Edward J. Rapoza (55 to 59)
Edward J. Rapoza (55 to 59)
January 3, 2018 7:13 pm

Mobilty done
A. 4 sets 1 RMU
B. 210X6, 225X4, 245X3, 260X2, 245X6
C. 6:32, 6:47, 7:02, Rowed 1000M each round, DB unbroken, stepups 24”Box, 5 Kipping HSPU

Laura MacDonald 45-49
Laura MacDonald 45-49
January 3, 2018 6:25 pm

Hotel gym, so only part C. Used treadmill and did DB shoulder press/ push press instead of HSPU. First time running for a long while.
7:35/7:20/8:20–really slowed down a lot on everything

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

Way to get it in Laura!

Laura MacDonald 45-49
Laura MacDonald 45-49
January 4, 2018 1:12 pm

Thanks Nichole!

Perry Siplon (52/5'9"/161)
Perry Siplon (52/5'9"/161)
January 3, 2018 4:52 pm

A. MUs every 30 sec: 3/2/2/2/2/2/2/2
B. 215/235/250/265/250×7
C. Redid 1/9/17 wod: 6 RFT: 20 cals Assault Bike, 2 rope climbs 12:52 vs. 15:08 last yr

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 5:05 pm

Wow, that is a HUGE improvement Perry!! Well don!

Perry Siplon (52/5'9"/161)
Perry Siplon (52/5'9"/161)
January 3, 2018 5:54 pm

Thanks Nichole!

Cheryl Brost
Cheryl Brost
January 3, 2018 4:39 pm

Mobility/activation done!
A. Didn’t know if you meant 4 sets Total or every 30 secs for 4 minutes with 1-3 reps each set???
I did 4 sets of 3.
B. 135, 155, 165, 175, 165#x6 (feeling these out…felt very awkward first couple sets, just been so darn long since I had done back squats…no pain)
C. 5:52, 5:44, 5:47. (Runs were 3;45, 3:34, 3:39)

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 5:06 pm
Reply to  Cheryl Brost

Oops – meant every 30 seconds so 8 sets but if you only did 4 that is fine! 🙂

Yay for NO PAIN!!!! And you are one of the lucky ones who gets to run outside in January 🙂

Cheryl Brost
Cheryl Brost
January 3, 2018 5:08 pm

Ok Cool! Yes it’s nice to be able to run outside!!!

Lori Rodgers Martin
Lori Rodgers Martin
January 3, 2018 4:06 pm

A.done
B. 135/145/155/165/155 for 6
C. 8:35, 8:34, 9:01 opted for 1000 row bc I am a cold weather wimp.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 5:06 pm

I almost ran outside today and I chickened out so don’t feel too bad!

Jeff Dempsey 50 5'10" 170#
Jeff Dempsey 50 5'10" 170#
January 3, 2018 3:52 pm

Just did
C. 5:57
6:10
6:20
All unbroken didn’t push to hard on the run. Trying to rest and get healthy.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 5:07 pm

Good call Jeff!!

Brian Wolfe 45 5'8"
Brian Wolfe 45 5'8"
January 3, 2018 3:18 pm

A. 3/3/2/2/2/2/2/2
B. 295,315,340,360,340×6
C.

Joshua Decausey (40-44m )
Joshua Decausey (40-44m )
January 3, 2018 2:45 pm

A) 3,2,1,0,1,1,1,2
B) 245,255,265,275,265(6reps)
Went lighter than my% because my legs are trashed right now ?, form was intact
C)No running, assault bike sub
5:01, 5:04,5:17
This felt really good, breathing was much better, all around rhythm was much better
DB snatches UB , hspu UB

Rory Cahill
Rory Cahill
January 3, 2018 1:24 pm

A. 2 ring muscle ups each set
B. 225 65% 245 70% 260 75% 280 80%
Then 260 for 4
C. 841, 829, 813

2mile running warmup

Fredrik Ståhle (55-59)
Fredrik Ståhle (55-59)
January 3, 2018 1:20 pm

A: Done but skipped the last part due to sore left shoulder
B: 90, 98, 105, 113, 105kg ended with 6 reps
C: did 40cal assault bike instead of running and HSPU. 5:37, 5:46, 5:52

Theresa Claire
Theresa Claire
January 3, 2018 12:56 pm

A. Done.
B. 105, 115, 120, 130 (then hit 135 for 2), 120 for 6. Went on up to 135. It all just felt so light.
C. 35-54 Airbike 1200m (can’t run with baby monitor), 30 db snatch, 20box jump, 10hspu
6:32, 6:13, 5:59
Went into it with plan to make sets of 5 on HSPU. Second round decided to stay up and try unbroken. Second and third round all unbroken. Really surprised myself on the HSPU. I had fun today!

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 5:08 pm
Reply to  Theresa Claire

Fantastic Theresa!! Great job with your HSPU!!!

Ben Kennedy (35-39) Male
Ben Kennedy (35-39) Male
January 3, 2018 12:18 pm

A. every :30 for 4:00 (8 sets) – 2 Bar Muscle Ups …… No rings
B. Loads based off 120kg 1rm
C. Subbed run with 1km row, used 20kg DB. Avg 7:30 per set, all unbroken.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 5:08 pm

Good work Ben!

Dean Plummer (48/5'8"/162)
Dean Plummer (48/5'8"/162)
January 3, 2018 11:07 am

Mobility completed
A)Completed. Option 1 with x2 per set. This was so much harder than previous MU work.
B)190#/205/220/230/220 x6 Back squats felt really good and solid today.
C)8:05/8:02/7:52 Ran outside. Bad decision. 21 degrees. Nothing worked after coming back inside.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 11:17 am

Good work Dean but yikes on the weather!!!

Dean Plummer (48/5'8"/162)
Dean Plummer (48/5'8"/162)
January 3, 2018 1:57 pm

Thanks Nichole! I’m just glad that you did not program running on Tuesday morning as my car said that it was 9 degrees.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 3, 2018 5:08 pm

Brrrrrr!!!!!!!

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