April 21, 2017 – Masters Qualifier Prep Program

The Masters Qualifier has finally arrived! You all should feel VERY confident with these workouts. You are all well prepared physically and mentally to tackle these events with everything you’ve got. Trust in all the training you’ve done and that you are exactly where you need to be to get after these four events.

Below you will find our recommended sequence of events over the weekend. Please go into each workout giving it 110% effort with the expectation of being one and done. We have allowed time for you on Monday afternoon to repeat a workout if needed but plan to attack these workouts with vigor and lay everything out on the table with every one!

Now go blast your favorite songs, get amped and crush these workouts!

Suggested Sequence of Events

FRIDAY
1. Perform Event 3 in the morning – Smooth is Fast!
REST 3 or more hours, and then. . .
2. Perform Event 4 in the afternoon – Deadlifts, Handstand Push-Ups, Front Squats

SATURDAY
1. Perform Event 2 – Toes-to-Bar, Double-Unders, Squat Cleans – we have lots of data on this so be very familiar with your previous score and the scores of those in your age group.

SUNDAY
REST AND RECOVER! If you’re taking this as your full recovery day, do everything you can to get your body recovered – compression, E-stim, circulatory body work, etc…, this is your highest priority today.

MONDAY
1. You should be rested and ready to hit Event 1. Your priority is getting your fourth and final score on the leaderboard.
2. If you feel like you need to repeat a workout then Monday afternoon is the time to choose which workout needs to be repeated (if any).

AM Session

Dynamic Mobility & Activation
Ten minutes of low-intensity Assault Bike or Jogging @ 70%

Ten minutes of Mobility work – focus efforts on opening up the shoulders and complete the following:

Banded Pec Stretch x 60 seconds per side
T-Spine Hold on Foam Roller x 30 seconds
Banded Lat Stretch x 60 seconds per side
Band Assisted Anterior Pec Stretch

Five minutes of Assault Bike or Running @ 80%

and then . . .

Ten minutes of Dynamic Range of Motion and Activation

and then . . .

Five Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

A.
35-54:
One-Two Rounds of:
6 Shoulder to Overhead (135/95 lb.)
4 Chest-to-Bar Pull-Ups
@ desired pace of the workout

55+:
One-Two Rounds of:
6 Shoulder to Overhead (95/65 lb.)
4 Chin-over-the-Bar Pull-Ups
@ desired pace of the workout

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”

Rest 5-10 minutes and then . . .

B.
2017 Masters Qualifier Event 3
35-54:
21-15-9 reps for time of:
Shoulder-to-Overheads (135/95 lbs)
Chest-to-Bar Pull-Ups

55+:
21-15-9 reps for time of:
Shoulder-to-Overheads (95/65 lbs)
Chin-Over-the-Bar Pull-Ups

PM Session (Please perform this 3-4 hours after the AM session)

Dynamic Mobility & Activation
Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Banded Pec Stretch x 60 seconds per side
T-Spine Hold on Foam roller x 30 seconds
Banded Lat Stretch x 60 seconds per side
Single-Arm Hang from Bar x 30 seconds each arm

Assault Bike or Row 5 minutes @ 80-85%

Then. . .

Two Minutes of Couch Stretch (right leg)
Rest 60 seconds
Two Minutes of Couch Stretch (left leg)

A.
Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds x Rowing @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds

B.
35-54:
Two sets of:
2 Deadlifts (315/225 lbs)
4 Handstand Push-Ups to 4.5/3″ Deficit
8 Front Squats (95/65lb.)
Rest 60 seconds

55+:

Two sets of:
2 Deadlifts (255/175 lbs)
4 Handstand Push-Ups
8 Front Squats (75/55lb.)
Rest 60 seconds

C.
2017 Masters Qualifier Event 4
35-54:
Two rounds for time of:
10 Deadlifts (315/225 lb.)
20 Deficit Handstand Push-Ups (4.5″/3″ deficit)
30 Front Squats (95/65 lb.)

55+:
Two rounds for time:
10 Deadlifts (255/175 lb.)
20 Handstand Push-Ups
30 Front Squats (75/55 lb.)

Strategy Consideration & Notes

Please go to the link provided here to read our strategy notes for the 2017 Masters Qualifier Event 3 & 4.

If the links are not working in the document, then you can access them here:

Official Event Description and Scorecard for Event 3

Official Event Description and Scorecard for Event 4

Visualization Bundle

Shoulder-to-Overhead Barbell Cycling Post