January 31, 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:
Arch Under Bar Jump to Support x 8 reps

Rest 60 seconds, then. . .

Option 1 – (If you do not yet have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Air Chair Swing x 1 rep

Rest 60 seconds, then. . .

Every minute, on the minute, for 6 minutes (6 sets) of:
Bar Muscle-Up x 1 rep (or Bar Muscle-Up Attempt)

Option 2 – (If you have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Target Reach Swing + Air Chair Swing x 1 rep
Interval 2 – Bar Muscle-Up x 1 rep

Rest 60 seconds, then. . .

Every 60 seconds, for 6 minutes (6 sets) of:
Bar Muscle-Up x 1-2 reps

55+:
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support x 6-8 reps
*Use a bar/box height that will make this as challenging as possible while still finishing the reps.
Interval 2 – Kipping Knees-To-Chest x 10-15 reps

Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of:
Target Reach Swing x 3 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Banded Bar Muscle-Up Stomps x 10 reps
Interval 2 – Muscle-Up Bar Pulls x 6 reps

B.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 100+%
*Set 7 – Max Reps @ 85%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

C.
35-54:
Every minute, on the minute, for 21 minutes:
Minute 1 – 15/12 Calories of Assault Bike
Minute 2 – 20 Double-Unders + 5 Thrusters (115/75 lbs)
Minute 3 – 6 DB Burpee Box Step-Overs (50/35 lbs)

55+:
Every minute, on the minute, for 21 minutes:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 20 Double-Unders + 5 Thrusters (85/55 lbs)
Minute 3 – 6 DB Burpee Box Step-Overs (35/20 lbs)

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 750 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 3 seconds between your fastest and slowest sets.