June 11, 2018 – Masters Games Pre

Two sets of:
Banded Tricep Stretch x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side

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

and then …

One set of:
Max Static Chin-over-the-Bar Hold

A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Snatch x 3 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 15 minutes (10 sets):
Power Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Sets 5-7 – 1 rep @ 90%
*Sets 8-10 – 2 reps @ 80-85%

C.
All Age Divisions
21-15-9
Row for Calories
Chest-to-Bar Pull-Ups
Handstand Push-Ups

D.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed

Optional Sessions

(Please add these sessions as you see fit based on your training schedule)
Running Session
Run 800 meters @ 60%

Followed by…

Dynamic Range of Motion Drills

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters

Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Jump Rope Drill

Followed by…

Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as needed
Sprint 50 meters @ 90% effort

Main Set
Four sets of:
800 Meter Run
1000 Meter Run
Rest 90 seconds after each

Strongman Session
Two sets of:
150-Foot Overhead Yoke Carry
(drop and turn every 50-feet; try to use the same weight you used for last week’s 100-foot increments)
Rest as needed

and then …

Two sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes