March 13, 2018 – Masters Open 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…

Two sets of:
T-Spine Pulse on bench x 30 seconds
Rest 30 seconds
Arm Swings x 10 swings forward/10 swings backward

followed by…

Two sets of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Burpees x 5 reps

A.
Rocking Box Bridges x 5 reps (lower the box if you need assistance)

and then …

Nose to Wall Handstand Hold x 60 seconds
55-59: 30 seconds
60+: Wall Walk x 1 ascent

35-54:
Two sets of:
Strict Handstand Push-Ups x Max Unbroken Reps
Rest 2 minutes

55+:
Two sets of:
L-Seated DB Presses x 10-12 reps (choose a weight that is challenging for the last 2-4 reps)
Rest 2 minutes

Note:
If your max strict handstand push-up unbroken rep is 1 rep then your score will be 1. Make note of your reps and when you start to feel fatigued as this is valuable information when figuring out how to break up reps when this movement shows up in conditioning sessions. If you don’t have strict handstand push-ups then follow the 55+ version for today.

B.
Every 2 minutes, for 12 minutes, complete:
Mid-Thigh Snatch + Overhead Squat

Set 1-2: 70%
Set 3-4: 75%
Set 5-6: 80-85%

Please use blocks

and then …

Every 90 seconds, for 6 minutes, complete:
Snatch Pull x 1.1.1 @ 90-95%

C.
35-54:

As many rounds as possible in 3 minutes:
Thrusters x 5 reps (135/95 lbs)
Chin-Over-The-Bar Pull-Ups x 15 reps

Rest 60 seconds, and then …

As many rounds as possible in 3 minutes:
Thrusters x 10 reps (115/75 lbs)
Chest-to-Bar Pull-Ups x 10 reps

Rest 60 seconds, and then …

As many rounds as possbile in 3 minutes:
10 meter Shuttle Sprints x 15 times
Rope Climb x 1 ascent

55+:
As many rounds as possible in 3 minutes:
Thrusters x 5 reps (115/75 lbs)
Chin-Over-The-Bar Pull-Ups x 10 reps

Rest 60 seconds, and then …

As many rounds as possible in 3 minutes:
Thrusters x 10 reps (95/65 lbs)
Chest-to-Bar Pull-Ups x 5 reps

Rest 60 seconds, and then …

As many rounds as possbile in 3 minutes:
10 meter Shuttle Sprints x 15 times
Rope Climb x 1 ascent

*Take the shuttle sprints easy if your calves are still lit up. You can sub 150 meter row instead of the shuttle sprints if your calves aren’t having it today*

Note:
Work to stay in rhythm with the pull-ups. Be relaxed in your transition from thrusters to pull-ups. Maintain a good breathe during the thrusters and practice exhaling as you drive the barbell up and inhaling as you descend with the barbell. Please cease the second AMRAP if you exceed 60 thrusters or are close to tearing your hands.

D.
Five sets of:
Weighted Stationary Dips x 3 reps @ 2011
Rest 2 minutes

Optional Session (Best performed 3-4 hours between sessions)
Three sets of:
Harness Bear Crawl Weight x 40 meters with max weight (link)
Rest 2 minutes

Followed by …

Every minute, on the minute, for 5 minutes:
Ab Wheel Roll Outs x 5 reps
Rear Delt Raises x 5 reps

Followed by …

400 Meter Sandbag Carry
(try to complete the 400 Meters with only 2 breaks)
35-49: 120-100/100-80 lbs
50-54: 100-80/80-60 lbs
55+: 80-60/60-40 lbs