May 1, 2017 – Masters Games Prep

Hope you all have had a nice week off to recover and reboot mentally, emotionally and physically! We are fortunate to have 3 full months to prepare you for Games! You’ve all been pushing hard for months to get to this stage in the game so we are going to slowly ramp up training. We want you to continue to progress to prepare you for Games while giving your body some needed time to recover. Remember, recover is the key to this Game and smashing your body week after week will not allow for that. Enjoy your first week of Games Prep and let us know if you have any questions!

AM Session
Dynamic Mobility & Activation
Trap Smash

x 60 seconds per side

and then . . .

Pec Smash x 60 seconds per side

and then . . .

Banded Hip Distraction

x 60 seconds per side, pulsing x 5 reps every 15 seconds

and then . . .

Two sets of:
Inchworm Walk x Scap Push-Up + Press-Up x 5 reps
Russian Baby Makers x 8-10 reps

and then . . .

Assault Bike x 5 minutes @ a relaxed pace

A.
Every minute, on the minute, for 5 minutes:
Drop Snatch x 1 rep
(focus on speed)

and then . . .

Every 90 seconds, for 15 minutes (10 sets):
High Hang Snatch x 1 rep with pause at the bottom for 2 seconds

B.
Take 15-20 minutes to build to today’s 1-RM Box Squat

(Please video and either email to nichole@invictusathlete.com or post to the FB group to ensure proper positioning)

C.
Three sets of:
Glute Ham Raises x 6-8 reps @ 3011 (link)
Rest 90 seconds
Single-Arm DB row x 8-10 reps @ 2111
Rest 90 seconds
Reverse Snow Angel x 15 reps
Rest 90 seconds

PM Session (Perform 3-4 hours between sessions)
For time:
100 Calories on the Assault Bike