July 9, 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):
Power Snatch x 1 rep

*Sets 1-4 @ 65-70%
*Sets 5-8 @ 70-75%

C.
35-49:
Three rounds for time of:
Assault Bike x 30/20 calories
115/75 lbs Thrusters x 15 reps

50-54:
Three rounds for time of:
Assault Bike x 30/20 calories
115/75 lbs Thrusters x 12 reps

55+:
Three rounds for time of:
Assault Bike x 30/20 calories
95/65 lbs Thrusters x 15 reps

D.
Three sets of:
3 Weighted Strict Pull-Ups
6 Strict Pull-Ups (unweighted)
Rest 90 seconds

SCHEDULE NOTE: Thursdays swim session is in open water. Please make arrangements to get to your nearest open body of water. If you are unable to find anything then the workout can be completed in the pool.

Optional Sessions (Depending on your training week and how your body feels, add these sessions in as you see fit)

Run Session
Warm-Up
Run for 5 minutes at moderate pace (50%)

Followed by…

Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)

Running Mechanics Drills

Two sets of:
Ball of foot hopping drills
Pulling with forward movement

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 neeed
Sprint 50 meters @ 90% effort

Main Set
Run x 5 minutes
Rest x 2 minutes
Run x 6 minutes
Rest x 90 seconds
Run x 7 minutes
Rest x 1 minute
Run x 8 minutes

Strongman Session
Three rounds of:
Sandbag Clean & Press x 10 reps (Choose a weight you can do for 15 reps without needing more than 5 breaths in between reps at most)
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls

and then …

200 Meter Sled Sprint

“Once you stop on the sled sprint – that also includes walking – you are done and not allowed to continue that day. That should make you very angry – and push harder next time.” – Julien Pineau