June 24, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out your pecs

and then …

Prone 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 minute, on the minute, for 8 minutes (8 sets):
Snatch with a 2 second pause at knee x 1 rep @ 65-70%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

D.
For time:
50 Calorie Row
40 Thrusters
30 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then …

For time:
30 Burpees over the Barbell
20 Power Snatches
10 Bar Muscle-Ups (55+: 5 Bar Muscle-Ups)

Rest 3 minutes, and then …

For time:
40 DB Box Step-Overs

35-49: 115/75 lbs; 50/35 lbs
50+: 85/55 lbs; 35/20 lbs

Additional Sessions
Run Session

Six sets for times of:
Run 800 Meters @ 100% of 1-Mile Pace
Rest 90 seconds

Strongman Session
Four sets of:
Yoke Carry x 50′
Rest 3 minutes

(Load this up so that it is heavy but you won’t stop except to turn around at the 25′ mark)” “Four sets of:
10 Burpee Sandbag Over Box
10 Right-Arm Dumbbell Push Press
10 Left-Arm Dumbbell Push Press
25-Foot Right Arm DB Overhead Lunges
25-Foot Left Arm DB Overhead Lunges
Rest 2 minutes

35-49: 100/75 lbs sandbag to 48/36″” box; 50/35 lbs
50-59:

80/60 lbs sandbag to 36/24″” box; 40/25 lbs
60+: 60/40 lbs sandbag to 24/20″” box; 35/20 lbs

You’ll hold both dumbbells in your hands at all times. When you perform the push press, the non-working arm will be held in the front rack while the working arm presses. You may use your arms to assist you in getting over the box.

Rowing Session
Four sets for times of:
Row 1600 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – but all sets should be performed faster than your 1550s from the week of June 3rd. 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.