May 15, 2017 – Masters Games Prep

AM Session
Dynamic Mobility & Activation
Two sets of:
T-Spine Hold on Foam Roller x 60 seconds
Rest as needed

and then . . .

Foam Roll Lats x 60 seconds per side

and then . . .

Banded Hip Distraction x 60 seconds per side, pulsing x 5 reps every 15 seconds

and then . . .

Ankle Pulse

x 15 pulses per side

and then . . .

Three sets of:
Row x 250 Meters @ a relaxed pace
10 OHS w/PVC Pipe + 10 Pass Thrus @ the bottom of the last OHS

A.
Every minute, on the minute, for 5 minutes:
Tall Snatch x 1 rep

and then . . .

Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + High Hang Snatch with pause at the bottom for 2 seconds
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

and then . . .

Three sets of:
3 Position Halting Snatch Deadlift x 1
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 8 minutes (4 sets):
Back Squat x 5 reps @ 80%

C.
Three sets, for times, of:
Handstand Walk x Specified Distance
15 Alternating DB Snatches
Rest 3 minutes

35-49: 100′; 80/55 lbs
50-54: 75′; 65/45 lbs
55+:

50′; 50/35 lbs
*If you are having trouble with handstand walks, please email me and I will provide you with some drills to help improve on them.

PM Session
A.
Every 5 minutes, for 30 minutes, complete:
Assault Bike x Max Calories in 3 minutes

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