January 18, 2016 – Masters Open Prep

Dynamic Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Russian Baby Makers

x 10 reps
Minute 2 – Banded Pec Stretch x 45 seconds
Minute 3 – OHS PVC Pipe Pass Thrus x 10 pass thrus

A.
Every minute, on the minute, for 4 minutes:
Muscle Snatch + Overhead Squat + Behind the Neck Press + Drop Snatch + Tall Snatch

*To be performed with an empty barbell

and then . . .

Every 2 minutes, for 6 minutes (3 sets), complete:
Tall Snatch x 3 reps

*Build in weight over the course of the 3 sets

and then . . .

Every 2 minutes, for 8 minutes, complete:
High Hang Snatch @ 75-80% of 1-RM

Every 2 minutes, for 8 minutes, complete:
Mid-Thigh Snatch @ 85+% of 1-RM

The focus needs to be on barbell positioning and speed in the turnover.

B.
Every 2 minutes, for 8 minutes, complete:
Snatch Pull x 3 reps

Set 1 – 93% of 1-RM
Set 2 – 98% of 1-RM
Set 3 – 103% of 1-RM
Set 4 – 85% of 1-RM

C.
Every 3 minutes, for 18 minutes (6 sets), complete:
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)

D.
Four sets for times of:
Power Snatch x 3 reps
Overhead Squat x 6 reps
Chest-to-Bar Pull-Ups x 12 reps
Box Jump Overs x 15 reps
Rest 3 minutes

40-49: 155/105 lbs; 24/20″
50-54: 135/95 lbs; 24/20″
55+: 115/75 lbs; 24/20″; Box step ups are allowed

Additional Conditioning Session

Row x 6 minutes @ 70% of 500 Meter PR Split
Sled Push x 50 meters (moderate weight, shouldn’t have to stop)
Push-Ups x 20 reps

Repeat at a steady pace for 30-35 minutes