February 20, 2017 – Masters Program

What an exciting week, it is the start of the Open! This is a great time to reflect on all the hard work you have put into your training and now you get the opportunity, each week, to showcase that hard work. Be confident in yourself and head into each week with focus and determination.

The volume will be a little lower over the next 5 weeks. We need you all to be healthy and ready to attack each Open workout while maintaining your strength. Resist the urge to add additional work into your training sessions.

Once the Open workout is announced, myself and our team will work on preparing you all to be your best in attacking the workout. Sometime Thursday evening, we will be posting a warm-up video, a whiteboard strategy discussion from Cj Martin and any notes we deem valuable for the Open workout.

We would like for as many of you as possible to do the workout on Friday. We will be providing normal training for those of you who are one and done. However, if you would like to do the Open workout twice, then we will be structuring the training to accomodate people doing the workout a second time on Sunday. Based on feedback from last year, Sunday was the popular choose for peoples second attempt at the workout. As always, please adjust this as needed based on soreness, time zone and availability of the gym.

Thanks everyone!

Dynamic Mobility & Activation
Anterior Band-Distracted Pec Stretch x 60 secconds per side

Followed by …

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 …

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)

A.
Two sets of:
Air Chair Swings x 5 reps

Followed by …

Two sets of:
Banded Bar Muscle-Up Stomps x 5 reps

Followed by …

Two Rounds for Time:
Bar Muscle Ups
Double Unders x 60 reps

40-49: 6/4 reps
50-54: 4/2 reps
55-59:

2/1 reps; Double Unders x 30 reps
60+:
Two Rounds for Time of:
Chest-to-Bar Pull-Ups x 6/4 reps
Double Unders x 30 reps

B.
Every 2 minutes, for 10 mintues, complete:
Power Snatch + Snatch with a 2 second hold at the bottom @ 75% of 1-RM Power Snatch

C.
40-54:
Three rounds for time of:
14 Push-Ups
21 Pull-Ups
42 Air Squats

55+:
Three rounds for time of:
10 Push-Ups
15 Pull-Ups
30 Air Squats

*Disclaimer: If you scored over 60 pull-ups from Saturdays session then please do 12 Toes-to-Bar instead of Pull-Ups

Optional Session (Best performed 3-4 hours between sessions)
Four sets of:
500 Meters @ 10-12 seconds slower then your best 500 M time
Rest 2 minutes