January 8, 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:
Three sets of:
5 Jumping Air Squats
10 Air Squats
15 V-Ups
20 Double-Unders

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat with 3 second pause at bottom x 2 reps

*Sets 1-2 – 75% of 1-RM Front Squat
*Sets 3-4 – 80% of 1-RM Front Squat
*Sets 5-6 – 85% 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):
Mid-Patella Clean from blocks & Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6 @ 85% of 1-RM Clean & Jerk

C.
35-49:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Bar Muscle-Ups x 20 seconds Max Reps
Interval 2 – Wall Ball Shots x 20 seconds Max Reps (30 lbs to 10′ target; 20 lbs to 10′ target)
Interval 3 – Double-Unders x 20 seconds Max Reps

Record Max Reps for each station

50-54:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Bar Muscle-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 – 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 9′ target)
Interval 3 – Double-Unders x 20 seconds Max Reps

Note:
This is the same format from last week, just different movements. Continue to practice efficiency of movement and work on control of breathe. Use those 40 seconds of rest to bring your heart rate down and to refocus on the next movement. Keep your mind calm throughout the 15 minutes.

C.
Three sets of:
Weighted Hip Extensions x 6-8 reps @ 2012
Rest 45 seconds
Pigeon Stretch x 45 seconds per side
Rest 45 seconds
Single Leg Hip Thrusts x 10 reps per leg
Rest 45 seconds

Optional Session (This is best performed 3-4 hours between sessions. If your schedule allows for a double session, then add this 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 above.)

Every 2 minutes and 30 seconds, for 25 minutes (10 sets):
30 seconds of Assault Bike

Note calories achieve in each of the 10 sets.