May 7, 2018 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Prone PVC Pipe Pass Thrus x 10 reps
PVC Pipe Press from Behind the Neck x 10 reps
PVC Pipe Standing Pass Thrus x 10 reps

and then …

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters

Two sets of:
Sloth Viking Press x 10 reps
Rest as needed

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 90 seconds, for 12 minutes (8 sets):
Mid-Thigh Snatch + Snatch from 2″ below the knee

*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

C.
Every 5 minutes, for 20 minutes, complete (4 sets):
Assault Bike x 12/10 calories
Chest-to-Bar Pull-Ups x 15 reps
Box Jump-Overs x 15 reps (24/20″”)
Assault Bike x 12/10 calories

55+:
Chest-to-Bar Pull-Ups x 10 reps; Box Step-Overs Okay

Note:
Reduce the volume on the pull-ups if your shoulders are sore. Goal is to complete this around 2:30-2:50 each set, staying as consistent as possible.

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

*Please increase weight from last week

OPTIONAL RUNNING SESSION
I am putting the running session at the beginning of the week. You may choose when to add this session into your training based on how your feel and your personal schedule.

Warm-Up
2 laps around the track.
If you don’t have a track available than an easy jog for 5 minutes.

Folllowed by…

Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps

General Warm Up

Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill

Followed by…

100 meter sprint at 60%
Rest 45 seconds
100 meter sprint @ 70%
Rest 45 seconds
100 meter sprint @ 80%
Rest 45 seconds
100 meter sprint at 90%

Main Set
Every 6 minutes, for 30 minutes, complete (5 sets):
700 Meter Run

Finisher…

Two sets of:
200 Meter Sprint
Rest 2 minutes between efforts

Cool Down
5 minutes at a moderate pace
Then…
Post Workout Stretches