January 10, 2018 – Masters Open Prep 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…

Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)

A.
One set of:
Strict Muscle-Up Negatives x 3 reps (slow and controlled)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up to Catch Position x 2 reps
55+: Squatted Muscle-Up Transition x 3 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Large Ring Swings x 5 reps

Followed by. . .

Every 15 seconds, for 2 minutes (4 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing

Interval 2 – Cast Swing + Pop Swing

Rest 60 seconds, then. . .

Option 1 –
Every 20 seconds, for 2 minutes (6 sets) of:
Ring Muscle-Up x 1 rep

Option 2 –
Every 20 seconds, for 2 minutes (6 sets) of:
Ring Dips x 1-5 reps

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75% of 1-RM
*Set 3 – 2 reps @ 80% of 1-RM
*Set 4 – 2 reps @ 85% of 1-RM
*Set 5 – 4-6 reps @ 80% of 1-RM

C.
35-49:
Every 10 minutes, for 30 minutes, complete:
Row 1000 Meters
Toes-to-Bar x 15 reps
Burpees over the Erg x 10 reps
Ring Muscle-Ups x 5 reps
Burpees over the Erg x 10 reps
Toes-to-Bar x 15 reps

50-54:
Every 10 minutes, for 30 minutes, complete:
Row 750 Meters
Toes-to-Bar x 15 reps
Burpees over the Erg x 10 reps
Ring Muscle-Ups x 3/1 reps
Burpees over the Erg x 10 reps
Toes-to-Bar x 15 reps

55+:
Every 10 minutes, for 30 minutes, complete:
Row 750 Meters
Toes-to-Bar x 12 reps
Burpees over the Erg x 8 reps
Ring Dips x 4 reps
Burpees over the Erg x 8 reps
Toes-to-Bar x 12 reps

Note:

Manage your muscle-ups/ring-dips. This is just to test how you can handle high skill level gymnastics within a workout. Make every rep count for your muscle-ups/ring-dips. Make a note of what split you are able to hold on your row that allows you to go straight into the toes-to-bar. The goal is to be consistent for all 3 sets.

Optional Session

(Best performed 3-4 hours between sessions. Only do this session if your schedule allows for a double session).

Three sets for times of:
Row 500 Meters
Rest 60 seconds
Row 350 Meters
Rest 60 seconds
Row 250 Meters
Rest 3 minutes

Try to establish an aggressive 500 meter pace, and then hold that same pace for your 350 and 250 meter intervals.