January 24, 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.
Every 10 seconds, for 30 seconds (3 sets) of:
Cast Swing x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of complex:
Cast Swing x 1 rep + Shove Pop Swing x 1 rep

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Ring Muscle-Up x 1 rep (focus on perfect reps)

Followed by. . .

One set of each:
Prone Cuban Press (full range of motion) x 10 reps
Prone Cuban Press Positions 1-6 x 15 reps (each position)

55+:
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 10 reps
60+: Full Support Hold on Low Rings

x 40 seconds effort
*Accumulate as much time as possible during the 40 seconds effort
Interval 2 – Ring Swings x 10 reps
*Keep swings small, yet push and pull the rings to keep them as far from your feet as possible. Arms should remain behind the ears throughout the reps.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Snap Pulls x 15 reps
Interval 2 – Rowing Transition on Low Rings x 6-8 reps

B.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80% of 1-RM
*Set 3 – 2 reps @ 85% of 1-RM
*Set 4 – 1 rep @ 90% of 1-RM
*Set 5 – 2 reps @ 85% of 1-RM
*Set 6 – 4 reps @ 80% of 1-RM
*Set 7 – 6 reps @ 70% of 1-RM

C.
35-49:
Every 8 minutes, for 24 minutes, complete:
Row 750 meters
Squat Cleans x 5 reps (185/115 lbs)
Strict Handstand Push-Ups x 10 reps
Chest-to-Bar Pull-Ups x 15 reps

50-54:
Every 8 minutes, for 24 minutes, complete:
Row 750 meters
Squat Cleans x 4 reps (155/105 lbs)
Strict Handstand Push-Ups x 8 reps
Chest-to-Bar Pull-Ups x 12 reps

55+:
Every 8 minutes, for 24 minutes, complete:
Row 750 meters
Squat Cleans x 4 reps (135/85 lbs)
Wall Climbs x 4 reps
Chin-Over-The-Bar Pull-Ups x 12 reps

Note:
Manage the strict handstand push-ups so that you never reach failure. If you grind thru 1 rep then come down, shake out your arms and go back up for the next rep. There is no need to go back into another rep if you have grinded thru the previous one. Keep your row at a comfortable pace so that you can come off and go right into your squat clean. I see too many athletes go too hard on the row and then rest for 30-45 seconds after they get off because they have to catch their breath. Slow the row down by 2-3 seconds and work to go right to the bar for your lifts.

Optional Session (Best performed 3-4 hours between sessions. Only add this session in if your schedule allows you to do a double session or do this session instead of Part C if your focus is not on the Open)

Five sets for times of:
Row 1000 Meters
Rest 2 minutes

Note times for each set. Aim for consistency across the five sets. You should not have a disparity of more than 5 seconds between your fastest and slowest sets.