May 20, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch on Pull-Up Bar x 30 seconds
Prone PVC Pipe Pass Thrus x 15 reps

and then …

Deep Squat Progressions x 5-7 reps

Followed by …

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

A.
Every minute, on the minute, for 5 minutes:
Snatch Press from Receiving x 3 reps
(Keep this light and work on positioning and moving fluid through the press)

B.
Every 2 minutes, for 16 minutes, complete (8 sets):
Mid-Thigh Snatch + Mid-Patella Snatch

No percentage here, just focus on strong mechanics and a speedy turnover.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 8 minutes (4 sets):
Back Squat x 4-5 reps @ 75%

D.
35-49:
“Strict Cindy”
As many rounds and reps as possible in 20 minutes:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Men wear a 20 lbs vest and women wear a 14 lbs vest if you are able to. Do not wear the vest if it causes any shoulder pain.

50+:
“Strict Cindy”
As many rounds and reps as possible in 20 minutes:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

No weight vest.

Additional Sessions

(To be added throughout the week depending on your schedule)
Run Session
Four sets for times of:
Run 800 Meters
Rest 90 seconds

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.

Strongman Session
A.
Two sets of:
Rope Pulls x 100′
Rest 2-3 minutes

followed by…

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

B.
Five sets of:
Ski Erg x 25 calories
Sandbag Cleans x 6 reps
Rest 2 minutes

35-54: 80/60 lbs
55+:

60/40 lbs

Row Session
Four sets for times of:
Row 1650 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest. Please post these numbers to comments, and if we have a group of athletes using heart rate monitors we will start a discussion as to how to most effectively use this data.