October 9, 2019 – Masters Program

The Open is upon us much sooner than normal but you all are well prepared to tackle the events in these upcoming weeks. You guys will be on a Maintenance Cycle during the Open. Here is an overview of the next few weeks:
Fridays will be dedicated to tackling the Open event. If you are participating in the Open and have a flexible schedule then there will be an AM session to test out portions of the Open Event and then a PM session when you’ll tackle the event. If you can’t split the sessions into two then no problem! (Strategy notes will be added to the program as soon as possible late on Thursday night.)
Saturday will be a day to flush out the system and just move. If you will be repeating the Open workout and can only repeat on Sunday then this will be your rest day.
Sunday will be a rest day.
Monday will be a regular training day or repeat for those needing/wanting to repeat.
Tuesday and Wednesday will be regular training days.
Thursday is a rest day (I strongly encourage you all to rest, however, there will be an optional running session provided)

Please note that there will be optional sessions Monday-Thursday. These sessions are not mandatory sessions. Some athletes recover well and can do two sessions a day so will add in the optional sessions. Some athletes will choose the optional sessions over the primary conditioning session based on their own schedule or weaknesses. Please make the best decision for your body and what will put you in the best position to recover well. Remember, the name of this game isn’t how much you can do but how well you can recover!

Dynamic Mobility, Activation and Warm-Up
Band Assisted Lat Stretch x 60 seconds per side
Pec Smash with Lacrosse Ball x 60 seconds per side

and then …

Two sets of:
30 Seconds Scap Push-Ups
30 Seconds Ring-Rows
30 Seconds Sky Divers
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)
30 Seconds Deep Squat Progression

Snatch Progressions
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 3-5 reps

Built over the course of the three sets.

Followed by….

Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch x 2 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

Single-Leg Focus
Two sets of:
Bulgarian Split Squats x 8 reps + 12 Unweighted Dynamic Split Squats (60+: 12″ box instead of a bench)
Rest 45 seconds between legs;
Landmine Rows x 6 reps each @ 2111
Rest 90 seconds between sets

Please adjust the height of the bench based on how your knees and hips feel. Make sure to keep the chest up as you descend.

Conditioning Flush
35-54:
Row 2000 meters

and then …

Four rounds for time of:
50 Double-Unders
15 Burpees over the Erg
10 Strict Handstand Push-Ups

and then …
Assault Bike x 40 calories

Time Cap: 25:00

55+:
Row 1500 meters

and then …

Four rounds for time of:
30 Double-Unders
12 Burpees over the Erg
6 Strict Handstand Push-Ups to 5″ riser

and then …

Assault Bike x 30 calories

Time Cap: 25:00

If you don’t have Strict Handstand Push-Ups then try one of these progressions:

Elevated Foot Handstand Push-Up
Elevated Knee Handstand Push-Up
Hamstring Curl Handstand Push-Up

If your body is feeling tired then reduce the rounds to three rounds instead of four rounds.

Optional Assault Bike Session
Every 4 minutes, for 24 minutes (6 sets):
60 seconds of Assault Bike

Note calories achieved in each 60 second set.