May 25, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up

Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Deep Squat Progressions
45 seconds Band Assisted Lat Stretch (left)
45 seconds Prone PVC Pipe Pass Thrus
10 Kettlebell Swings
10 Single Arm Overhead squat (5 per side)
Rest as needed

A.
Shoulder Pre-hab
Two sets of:
5 Incline DB Y Raises
5 Incline DB T Raises
5 Incline DB I Raises
Rest as needed

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch with a 3 second pause at knee

*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 7-8 = 1 rep @ 85% of 1-RM Power Snatch

C.
35-54:
For time, complete:
1,200 Meter Run
Then, 10 rounds of:
4 Strict Handstand Push-Ups
8 Alt. Kettlebell Snatches (53/35 lbs)
12 Air Squats

55+:
For time, complete:
1,200 Meter Run
Then, 10 rounds of:
4 Strict Handstand Push-Ups
8 Alt. Kettlebell Snatches (35/26 lbs)
12 Air Squats

Time Cap: 25:00