May 8, 2017 – Masters Games Prep Program

AM Session
Dynamic Mobility & Activation

T-Spine Pulse on Bench x 60 seconds

and then . . .

Ankle Pulse x 15 pulses per side

and then . . .

Banded Perfect Stretch x 60 seconds per side

and then . . .

Two sets of:
Banded Monster Walk x 20 reps
Banded Lateral Walk x 20 reps
*Do not rest during the set
Hawaiin Squats

x 6 reps per side

and then . . .

Row x 750 Meters @ 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):
Hang Snatch x 1 rep with pause at the bottom for 2 seconds

(Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)

*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-8 – 70%
*Sets 9-10 – 75%

and then . . .

Two sets of:
3 Position Halting Snatch Deadlift x 1 rep
Rest as needed

For this exercise, you will employ a 1-2 second pause at three separate points: (1) 2″ off the floor; (2) the knees; and (3) mid-thigh. The purpose is to pause and hold your IDEAL position at each of these points, so don’t let your ego and the load get the best of you. Keep your lats tight and pay attention to the distribution of weight through your foot at each point to ensure you’re performing this correctly.

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%

C.
Four sets, for times, of:
Ring Muscle-Ups x 6/5 reps
Double-Unders x 50 reps
Handstand Walk x 100′
Rest 2 minutes

50-54: 4/3 Muscle-Ups; 75′
55+:

2/1 Muscle-Up; 50′

*Adjust the muscle-up reps based on what you think you can hold for the four sets

PM Session (Best performed 3-4 hours between sessions)
A.
Every 10 minutes for 30 minutes (3 sets):
Assault Bike 80/60 Calories

B.
Three sets of:
GHD Weighted Hip Extensions x 8-10 reps @ 2012
Rest 60 seconds
Prone Chinese Plank Hold x 60 seconds
Rest 60 seconds
Reverse Snow Angel x 15 reps