July 24, 2017 – Masters Games Prep

AM Session
Dynamic Mobility & Activation
Two sets of:
T-Spine Pulse on bench x 10 pulses
Kettlebell Ankle Pulse x 10 pulses per side
Deep Squat Progression

x 5 reps

and then …

One set of:
Row 500 Meters @ a conversational pace

and then …

Barbell Complex
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Behind the Neck Press x 3 reps
Overhead Squat x 3 reps
Snatch Drops x 3 reps
Snatch Balance x 3 reps
High Hang Snatch x 3 reps
Hang Snatch x 3 reps
Snatch x 3 reps

*To be performed with an empty barbell

A.
Every 2 minutes, for 6 minutes, complete:
Sotts Press x 3 reps

and then . . .

Every 2 minutes, for 6 minutes, complete:
Snatch Drops x 2 reps (work on speed under the barbell)

and then . . .

Every 2 minutes, for 8 minutes, complete:
Snatch Balance x 2 reps (build in weight)

B.
Adios Amigos
35-49:
12-9-6 reps for time of:
Snatches (135-155-185/95-105-125 lb.)
Muscle-ups

50-54:
12-9-6 reps for time of:
Snatches (135-145-155/95-100-105 lb.)
Muscle-ups

55-59 Men:
For time:
12 Snatches (105/75 lb.)
6 Muscle-Ups
9 Snatches (125/85 lb.)
4 Muscle-Ups
6 Snatches (145/95 lb.)
2 Muscle-Ups

55-59 Women:
For time:
12 Snatches (75 lb.)
3 Muscle-Ups
9 Snatches (85 lb.)
2 Muscle-Ups
6 Snatches (95 lb.)
1 Muscle-Up

60+ Men:
For time:
12 Snatches (95 lb.)
6 Muscle-Ups
9 Snatches (115 lb.)
4 Muscle-Ups
6 Snatches (135 lb.)
2 Muscle-Ups

60+ Women:
For time:
12 Snatches (75 lb.)
6 Ring Dips
9 Snatches (85 lb.)
4 Ring Dips
6 Snatches (95 lb.)
2 Ring Dips

Time cap: 10 minutes

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

PM Session
A.
For time:
Assault Bike x 50 calories

B.
Three sets of:
Glute Ham Raises x 6-8 reps
LAX Ball to the biceps and triceps x 30 seconds each side
Rest as needed