June 26, 2018 – Masters Games Prep

Front Rack Partner Assisted Stretch x 30 seconds per side

and then …

Spend 2 minutes at the bottom of your squat (you may hold onto a rack if needed)

and then …

Glute Activation Warm-Up

(Vandyke Activation Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold

x 90 seconds per side
*Yes, the Vandyke protocol is back!*

A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 3 reps @ 23X1

*Sets 1-2 @ 75% of 1-RM Front Squat
*Sets 3-4 @ 80% of 1-RM Front Squat
*Sets 5-6 @ 85% of 1-RM Front Squat

(Last week with this tempo)

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Jerk

*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-7 – 1 rep @ 85%
*Sets 8-10 – 1 rep @ 90%

C.
Eight sets of:
Assault Bike 2 minutes @ 10 minute Pace + 3-5 RPM
Rest 30 seconds

*If you averaged 70 rpm on your 10 minute Capacity Test todays intervals will be performed at 73-75 RPM

D.
Four sets of:
Med Ball Rotating Side Toss (Right) x 10-15 reps
Immediately into
Right Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Med Ball Side Rotating Side Toss (Left) x 10-15 reps
Immediately into
Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
rest 30 seconds
DB Hammer Curls x 8 reps

*Med Ball tosses should be performed from the lunge position and thrown over the front leg