May 9, 2017 – Masters Games Prep Program

Dynamic Mobility & Activation
One set of:
Wrist Stretch Version 1 x 30 seconds pulsing
Wrist Stretch Version 2 x 30 seconds pulsing

and then . . .

Foam Roll Lats x 60 seconds per side

and then . . .

Two sets of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Banded Squats x 10 reps
V-Ups x 10 reps

A.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes

Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

Start around 65-70% and use today to build to figure out what you are capable of for this rep scheme.

B.
Every minute, on the minute, for 4 minutes:
Tall Clean x 1 rep

and then . . .

Every 90 seconds for 12 minutes (8 sets):
Hang Clean (mid-thigh) + Clean (2″ below the knee)

Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.

C.
Every minute, on the minute, for 18 minutes:
Minute 1 – Chest-to-Bar Pull-Ups x 8-10 reps
Minute 2 – Wall Ball Shots x 15 reps
Minute 3 – Heavy Sandbag Carry x 25 meters (choose a weight that is heavy but will allow you to finish with 10-15 seconds of rest)

35-54: 20 lbs to 10′; 14 lbs to 10′
55+: Chest-to-Bar Pull-Ups x 6 reps; 20 lbs to 9′; 10 lbs to 9′