April 30, 2018 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Deep Squat Progressions
45 seconds Band Assisted Lat Stretch (left)
45 seoncs Prone PVC Pipe Pass Thrus
10 Kettlebell Swings
10 Goblet Squats
10 Single Arm Press (5 per side)
Rest as needed

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps
(Omit this if you experience pain in your shoulders)

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
3 Position Snatch x 1 rep

*Sets 1-2 @ 40% of 1-RM Snatch
*Sets 3-4 @ 50% of 1-RM Snatch

(The 3 positions should be in this order: Hip, Mid Knee, & Floor)

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch without moving feet

*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Sets 2-3 – 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 – 2 reps @ 75% of 1-RM Snatch
*Sets 7-8 – 1 rep @ 80% of 1-RM Snatch
*Sets 9-10 – 1 rep @ 85% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

C.
35-54:
Every 8 minutes, for 24 minutes, complete:
Row 500 Meters
Strict Handstand Push-Ups x 10 reps
Assault Bike x 15 calories
Handstand Walk x 25-50 ft.

55+:
Every 8 minutes, for 24 minutes, complete:
Row 500 Meters
Strict Handstand Push-Ups x 5 reps
Assault Bike x 15 calories
Handstand Walk x 15-30 ft.

Adjust the distance of the HS Walk. If you are strong with HS Walks then bump the distance up to 50 ft. You should have around 90-120 minutes of rest.

D.
Three sets of:
Death March x 15 reps
Straight into …
DB Walking Lunges x 15 reps
Rest 90 seconds