July 1, 2019 – Masters Games Prep

AM session (For today I have you doing an am and pm session since the volume is a bit higher.)
Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out your pecs

and then …

PVC Pipe Pass Thrus x 15 reps (you can add a little weight on the PVC pipe if this feels okay)
PVC Pipe Overhead Squat x 20 reps (use these reps to warm up your hips and get lower and lower into your squat)

and then …

Two sets of:
Hand Plank Shoulder Taps x 30 seconds effort
KB Ankle Pulse x 30 seconds per side
Squat Rocks x 30 seconds

A.
Every 90 seconds, for 6 minutes, complete:
Snatch Balance + Overhead Squat

Work on speed for the snatch balance. You don’t need to work up super heavy as this is primarily for technique work.

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 3 second pause at knee

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 80% of 1-RM Power Snatch

C.
35-44:
Three rounds for time of:
30 Calorie Row or Bike Erg
20 Burpee Box Jump Overs (24/20″)
8 Ring Muscle-Ups
5 Ground to Overhead (225/175 lbs)

45-49:
Three rounds for time of:
30 Calorie Row or Bike Erg
20 Burpee Box Jump Overs (24/20″)
7 Ring Muscle-Ups
5 Ground to Overhead (205/155 lbs)

50-54:
Three rounds for time of:
30 Calorie Row or Bike Erg
20 Burpee Box Jump Overs (24/20″)
6 Ring Muscle-Ups
5 Ground to Overhead (185/135 lbs)

55+:
Three rounds for time of:
30 Calorie Row or Bike Erg
20 Burpee Box Jump Overs (24/20″)
5 Ring Muscle-Ups
5 Ground to Overhead (155/115 lbs)

PM Session

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 4 reps @ 80%
*Set 5 – 4 reps @ 80%
*Set 6 – 4 rep @ 80%
Rest 2-3 minutes between sets.

B.
Three sets of:
Bat Wings x 5 reps @ 1515
Rest 45 seconds
Stretch of your choice x 60-120 seconds
Rest 45 seconds

Additional Sessions
Run Session
35-45 Minute Run @ 10K Pace

Strongman Session
A.
Four sets of:
Yoke Carry x 50′
Rest 2 minutes
Build to the heaviest yoke carry you can do unbroken.

followed by …

Two sets of:
Seated Rope Pulls x 50′
Rest 2-3 minutes

(Anchor your feet against something and load up a sled as heavy as you can move it. Alternate forward hands and think full ET every time you extend your body and pull the sled towards you. Exhale aggressively from the back of the throat on each pull.)

B.
35-49:
Every 3:00, for 12:00, complete:
Legless Rope Climb + Rope Climb
100′ Sandbag Carry (150/100 lbs)

50-54:
Every 3:00, for 12:00, complete:
Legless Rope Climb + Rope Climb
100′ Sandbag Carry (100/80 lbs)

55+:
Every 3:00, for 12:00, complete:
Rope Climbs x 2 ascents
100′ Sandbag Carry (80/60 lbs)

Row Session
Four sets for times of:
Row 1750 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. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.