March 2, 2015 – Masters Program

PROGRAM NOTES – On Monday’s during the Open, we generally have three different scenarios that we’re dealing with:
(1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last Friday – warm-up, Open event, cool down. If you want some additional work, my suggestion is that you hit a low to moderate intensity run or Assault Bike session. Look to spend 20-40 minutes moving at a pace that feels sustainable. Use the time to clear your mind as well as aid in recovery.
(2) You performed the Open event on Friday and Sunday. If this is you, follow Saturday’s workout – the one you missed because you were resting up to repeat the Open on Sunday.
(3) You were “one and done” with the Open on Friday, or don’t really care how you rank in the Open. If this is you, perform the following…but listen to your body! If you’re sore or tight anywhere, I would strongly suggest avoiding any movement or loading that could potentially exacerbate the issue.

Workout of the Day
A.
Three sets, not for time, of:
Press in Snatch x 5 reps
Legless or Standard Rope Climb x 1-2 ascents
Handstand Walk x 10 Meters

B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + 2 Overhead Squats

Build to today’s heavy, based on feel and mechanics.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 3 reps @ 75-80% (based on feel)

D.
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
15 Burpee Box Jump-Overs or Step-Overs (24″/20″)
15 Strict Handstand Push-Ups
(50-59 – use a 2″ Riser; 60+ – use a 4″ riser)