April 22, 2017 – Masters Qualifier Prep Program

A.
Warm-Up:
5 Minute Row or Assault Bike @ 60-65%
1 Minute rest
4 Minute Row or Assault Bike @ 65-70%
1 Minute rest
3 Minute Row or Assault Bike @ 70-75%
1 Minute rest
2 Minute Row or Assault Bike @ 75-80%

Mobility Drills:
Ankle Mobility x 45-60 seconds per side
Hawaiian Squats x 6-8 reps per leg
Front Rack Drill x 3 cycles per side with 8-10 seconds of resistance
T-Spine Partner Drill x 20-30 seconds

In 10 reps of less build to a “Heavy” Squat Clean

Then. . .

5 Toes-to-Bar
20 Double Unders
3-4 Squat Cleans @ 135/85 lbs or 115/65 lbs
Rest 60 seconds
5 Toes-to-Bar
20 Double Unders
2-3 Squat Cleans @ 185/115 lbs or 135/85 lbs

*Priority here is to work on rhythm for cleans. Drop and go!

B.
2017 Masters Qualifier Event 2
35-54:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (135/85 lbs)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans (185/115 lbs)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (225/145 lbs)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (275/175 lbs)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (315/205 lbs)

Stop at 20 minutes.

55+:
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (115/65 lbs)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans (135/85 lbs)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (155/105 lbs)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (185/125 lbs)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (205/145 lbs)

Stop at 20 minutes.

Strategy and Movement Considerations for the 2017 Masters Qualifier Event 2
*Our strategy and movement considerations have not changed from last year to this year so we have included links to the videos we created for last years Open Event 16.2 However, we now have a TON of date on this event. Please know what you did on 16.2 and familiarize yourself with the scores of other Masters in your age division to know what is competitive for your group. You should go into this workout with a clear goal!*
Masters Qualifier Event 2 General Guidance
Masters Qualifier Event 2 Set Up & Equipment
Chalk Placement for Fast Transitions
Masters Qualifier Event 2 Movement Considerations – Toes to Bar & Double Unders
Masters Qualifier Event 2 Movement Considerations – Squat Cleans
Masters Qualifier Event 2 Pacing Models