January 9, 2018 – Masters Open Prep Program

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

Spend 5 minutes with a double lacross ball working on your t-spine

At the 5:00 mark, complete:
Two sets of:
Pass Thrus in a Squat x 10 reps
T-Spine Pulse on bench x 30 seconds

At the 7:00 mark, complete:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Close Grip Overhead Squats x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps

A.
Every 2 minutes, for 8 minutes (4 sets):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 4 sets.

(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 12 minutes (6 sets):
3 Position Snatch x 1 rep

*Sets 1-2 @ 60% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-6 @ 75% of 1-RM Snatch

(The 3 positions should be in this order: Hip, Mid Knee, & Floor)

C.
35-49:
For time:
Assault Bike x 30/20 Calories
Shoulder-to-Overhead x 15 reps (55/35 lbs DBs)
Front-Rack Walking Lunges x 100 ft.
Shoulder-to-Overhead x 15 reps
Assault Bike x 30/20 Calories

50-54:
For time:
Assault Bike x 30/20 Calories
Shoulder-to-Overhead x 12 reps (45/25 lbs DBs)
Front-Rack Walking Lunges x 100 ft.
Shoulder-to-Overhead x 12 reps
Assault Bike x 30/20 Calories

55+:
For time:
Assault Bike x 30/20 Calories
Shoulder-to-Overhead x 12 reps (35/20 lbs)
Front-Rack Walking Lunges x 100 ft.
Shoulder-to-Overhead x 12 reps
Assault Bike x 30/20 Calories

Note:
Hey shoulders! Be efficient with your shoulder to overhead. Find a comfortable position to rest the dumbbells on your shoulders so that they aren’t burned out going into the second set of shoulder to overhead. Try holding the dumbbell vertically, with one dumbbell head on the shoulder and see how this position feels. Play around with doing a pseudo power jerk with the shoulder to overhead.

D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Strict Pull-Ups x 4-8 reps
Minute 2 – Wall Slides x 10 reps
Minute 3 – Hollow Rocks x 30 seconds

Optional Session (Best performed 3-4 hours between sessions. Only add this session in if your schedule allows you to do a double session or do this session instead of Part C iffier focus is not on the Open)
Two sets of:
The Crab x 25 meters each direction
Rest 60 seconds
The Rabbit x 25 meters
Rest 60 seconds
The Cricket x 15 meters (the goal)
Rest 60 seconds

Followed by …

Every minute, on the minute, for 10 minutes:
Supinated Grip Barbell Rows x 5 reps
Ab Wheel Roll Outs x 5 reps

Followed by …

Three sets of:
Rope Pulls x 60 meters
Rest 2 minutes

Followed by …

5 Minute Sandbag Carry (as heavy as possible)