July 2, 2018 – Masters Games Prep

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

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

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 88%
*Set 6 – 1 rep @ 91%
*Sets 7-8 – 1 rep @ 94-96%

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 75-80%

C.
Midline March

35-49:
Three rounds for time:
25 GHD Sit-Ups
50-ft Handstand Walk
50-ft Overhead Walking Lunge (155/115 lbs)

50-54:
Three rounds for time:
25 GHD Sit-Ups
30-ft Handstand Walk
50-ft Overhead Walking Lunge (115/75 lbs)

55+:
Three rounds for time:
25 GHD Sit-Ups
20-ft Handstand Walk
50-ft Overhead Walking Lunge (95/65 lbs)

D.
Two-Three sets of:
Single Arm Dumbbell Row x 6-8 reps each arm @ 2112
(2 second squeeze at the top)
Rest 30 seconds
Standing Single-Arm Dumbbell Press x 6-8 reps each arm @ 2121
Rest as needed

Optional Sessions (Depending on your training schedule and how your body feels, insert these sessions throughout the week)

Running Session
Warm-Up
400 meter run @ 50% pace

Followed by…

10 Minutes of Plyometrics

Running Mechanics Drills
Two sets of:
Foot Tapping

x 20 per leg
Falling Into Wall Drills x 10 each leg

Followed by…

Three sets of suicide sprints – increasing your intensity with each one.
Run 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.

Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.

Main set

Four sets of:
1200 Meter
Rest 2 minutes

Strongman Session
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

Followed by…

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 …

For max load and distance:
5 Minutes of Sandbag Carry

Go heavy, and keep moving.