February 27, 2018 – Masters Open Program

Dynamic Mobility, Activation and Warm-Up
T-Spine Opener per Julien

and then …

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

and then …

Two sets of:
Nose-to-Wall Handstand Holds x 45 seconds
Rest as needed

A.
35-54:
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 4-6 reps

55+:
Every minute, on the minute, for 5 minutes:
Wall Climb x 1 rep

and then . . .

35-54:
Three sets of:
Bar Muscle-Up Stomps x 5 reps
Bar Muscle-Up x 3 reps
Rest as needed

55+:
Three sets of:
Bar Muscle-Up Stomps x 5 reps

Jumping Bar Muscle-Up x 1 rep
Rest as needed

B.
Five sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes

Build in weight over the course of the five sets

C.
As many rounds and reps as possible in 10 minutes:
Wall Ball Shots x 12 reps
Power Snatch x 10 reps
Row for Calories x 10/8 calories

35-54: 30/20 lbs to 10/9′ target; 95/65 lbs
55+: 20/14 lbs to 10/9′ target; 75/55 lbs

D.
Three-Four sets of:
Stationary Dips x 8-10 reps @ 2111
Rest 60 seconds
Elevated Ring Rows x 6-8 reps @ 2111
Rest 60 seconds

Optional Session (Best performed 3-4 hours between sessions)

Three sets of:
Sandbag Squats x 10 reps
Sled Drags x 40 meters
Rest 90 seconds

Choose a challenging weight that will allow you to complete the reps/distance above.

Followed by …

Four sets of:
Plank Walk x 25′
Rest 60 seconds

Followed by …

400 Meter Sandbag Carry (try to complete the 400 Meters without putting the sandbag down)
35-49:

120/100 lbs
50-54: 100/80 lbs
55+: 80/60 lbs