May 18, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Banded Scarecrow x 2-3 minutes depending on how tight you feel

T-Spine Hold on Foam Roller x 60 seconds

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

Shoulder Pre-hab
Two sets of:
10-15 Banded Internal Rotation

10-15 Banded External Rotation
5 Bat Wings @ 1515
Rest as needed

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch with a 3 second pause at knee

*Sets 1-2 = 2 reps @ 65% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 7-8 = 1 rep @ 80% of 1-RM Power Snatch

B.
35-54:

For time:
150 Double Unders
100 Wall Ball Shots (20/14 lbs to 10′ target)
75 Pull-Ups
50 Deadlifts (225/155 lbs)

55+:
For time:
100 Double Unders
80 Wall Ball Shots (20/10 lbs to 9′ target)
60 Pull-Ups
40 Deadlifts (185/125 lbs)