July 16, 2018 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
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 2 minutes, for 10 minutes, complete (5 sets):
Snatch Balance

Build to a heavy snatch balance

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Sets 1-2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 95%
*Set 8 – 1 rep @ 98%+
*Set 9 – 1 rep @ 101%+

C.
All Age Divisions
Four sets of:
20/15 Calorie Bike Erg or Assault Bike
10 Burpee Box Jump Overs (24/20″)
20/15 Calorie Row or Ski-Erg
100-Foot Sandbag Carry (Heavy)
Rest 3 minutes

D.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds

Optional Sessions
Run Session
Two sets of:
200 Meter run
200 Meter jog

Followed by…

Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg

Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill

Followed by…

Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway. Do two laps this way.

If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.

Main Set
Five sets of:
150 Meter Hill Sprints
Rest the amount of time it takes you to get back down hill.

Cool Down
10 Minute Jog

Then…

10 Minutes of static stretching

Strongman Session
Three rounds for time:
20 Sandbag Squats (35-54: 100/75 lbs; 55+: 75/50 lbs)
150-Foot Sled Push

The point of this workout is to go without stopping between rounds. You are supposed to reach complete muscle failure on the final sled push. You do not need to time yourself, some people like it and others don’t.