June 12, 2017 – Masters Games Prep

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

and then . . .

Banded Hip Distraction

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

and then . . .

Three sets of:
Assault Bike x 10 calories
Deep Squat Progression

x 5 reps

Two sets of:
Cross Over Symmetry 90/90 Drill x 10 reps
Cross Over Symmetry Victory x 10 reps

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch Lift-Offs + Snatch

Build from approximately 70% 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.

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
Rest 2-3 minutes between sets.

C.
Four sets of:
Weighted Hip Extensions x 10 reps @ 2011
Rest 60 seconds
Hollow Rocks x 45.45 seconds
Rest 60 seconds
Reverse Snow Angel x 15 reps
Rest 60 seconds

PM Session
A.
35-49:
Three sets, for times, of:
100′ Handstand Walk
20 Toes-to-Bar
Rest 3 minutes

50-54:
Three sets, for times, of:
75′ Handstand Walk
20 Toes-to-Bar
Rest 3 minutes

55+:
Three sets, for times, of:
50′ Handstand Walk
15 Toes-to-Bar
Rest 3 minutes

B.
Every 3 minutes, for 24 minutes (8 sets), complete:
Assault Bike x Max Calories in 60 seconds