June 18, 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

and then …

One set of:
Max Static Chin-over-the-Bar Hold

A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-6 – 1 rep @ 87-90%
*Sets 7-8 – 1 rep @ 90-93%

Immediately followed by…

Every 45 seconds, for 3 minutes (4 sets):
Snatch x 1 rep @ 80%

C.
Complete as many rounds and reps as possible in 4 minutes of:
6 Front Squats (taken from the floor)
30 Double Unders

35-49: 205/165 lbs
50-54: 185/155 lbs
55-59: 155/135 lbs
60+: 135/95 lbs

Rest until fully recovered, and then …

Every minute, on the minute, for 8 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk

Report results as follows:
MUs – 6/6/6/5
HSW (in meters) – 10/9/11/8

D.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 30 seconds
Banded Face Pulls x 30 reps @ 2010
Rest as needed

Optional Sessions

(Add these to your training throughout the week based on how you are feeling and your training schedule)

Run Session
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%

Followed by…

Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters

Running Mechanics Drills
Two sets of:
Foot Tapping
Falling Into Wall Drills

Followed by…

Run 3 sets of suicide sprints – increasing your intensity with each one. Run out 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.

Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.

Main Set
1600 Meters
Rest 3 minutes
1600 Meters
Rest 2 Minutes
800 Meter Run
Rest 3 Minutes
800 Meter Run

Strongman Session
Two sets of:
100-Foot Overhead Yoke Carry
(as heavy as possible; keep shoulders down and lats engaged)
Rest 2-3 minutes

followed by…

Two sets of:
Sandbag Carry x 100 feet
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes

and then …

One set of:
600-Foot Prowler Sprint
(no stops, no walking)