May 21, 2018 – Masters Games Prep

Spend 5 minutes mashing the pecs.

Partner T-Spine Stretch on Pull-Up Bar 

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 …

Barbell Warm-Up
Clean-Grip Romanian Deadlift x 3 reps
Clean Pulls x 3 reps
Power Clean x 3 reps
Front Squat x 3 reps
Press x 3 reps
Full Clean & Jerk x 3 reps

A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Overhead Squat with a 3 second pause at the bottom x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 90 seconds, for 15 minutes (10 sets):
Power Snatch

*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Sets 5-7 – 1 rep @ 85%
*Sets 8-10 – 2 reps @ 75-80%

C.
Four sets of:
Run 400 Meters
Prowler Push x 50 Feet (heavy)
DB Thrusters x 10 reps
Toes-to-Bar x 10 reps
Rest 4 minutes

35-54: 50/35 lbs
55+: 35/20 lbs

Note:

Make the prowler heavy but not so heavy that you need to break more then once during your push.

D.
Two sets of:
25′ Right Arm DB Overhead Lunge
25′ Left Arm DB Overhead Lunge
Rest 2 minutes

Hold one DB overhead and one DB at the shoulder.

35-49: 70/50 lbs
50-59: 55/35 lbs
60+: 40/20 lbs

Optional Session (Please decide the best time to get your running session and strongman session in based on how your body is feeling and the layout of your week)

Running Session
Warm-Up
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

Three Sets of:
400 Meter Sprint
400 Meter jog
300 Meter Sprint
300 Meter jog

Cool Down
Easy 10 minute jog
10 minutes of static stretching (focus on Hamstrings, Quads, IT Band)

Strongman Session
Two sets of:
Jefferson Squat x 3 reps per side
Rest as needed

Three sets of:
Sandbag Press x 5 reps + DB Incline Bench Press x 5 reps
Rest 60 seconds

*Use appropriate weight to make the 5 reps challenging but manageable

and then …

Two sets of:
Sandbag Squats x 10 reps + Harness Bear Crawl Sprints x 25 meters
Rest 90 seconds

For the bear crawl sprints, you are going for max load.

and then …

Every minute, on the minute, for 5 minutes:
Bicep Curls x 5 reps + Rear Delt Raises x 5 reps