July 3, 2018 – Masters Games Prep

Spend 5 minutes rolling out your t-spine and lats.

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch

x 45 seconds per side

and then …

Two sets of:
Banded Monster Walks

x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Jumping Squats x 10 reps

Finish with …

3 Minutes on the Assaut Bike @ moderate pace

A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat with double bounce x 1-2 reps

*Sets 1-2 @ 75% of 1-RM Front Squat
*Sets 3-4 @ 80% of 1-RM Front Squat
*Sets 5-6 @ 80-85% of 1-RM Front Squat

(Double bounce means you will bounce twice at the bottom of the squat to stand up)

B.
Take 10 minutes to build to 80% of your power clean and jerk

and then …

Every minute, on the minute, for 8 minutes:
Power Clean and Jerk @ 80%

C.
Twenty sets of:
Assault Bike 30 seconds @ 10 minute RPM Pace
Easy Assault Bike x 30 seconds

D.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed