June 23, 2017 – Masters Games Prep

AM Session
Dynamic Mobility & Activation
Band-Assisted Scarecrow x 2 minutes

and then . . .

Every minute, on the minute, for 9 minutes:
Minute 1 – Band-Assisted Pec Stretch x 20 seconds per side
Minute 2 – Band-Assisted Hip Flexor Stretch x 45 seconds one side
Minute 3 – Band-Assisted Hip Flexor Stretch x 45 seconds other side

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Suggested loading per set (by %):
55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

B.
35-49:
Three rounds for time of:
8 Bar Muscle-Ups
25 GHD Sit-Ups
100-Foot Single Arm Overhead Walking Lunge (80/55 lbs)

50-54:
Three rounds for time of:
6 Bar Muscle-Ups
25 GHD Sit-Ups
100-Foot Single Arm Overhead Walking Lunge (65/45 lbs)

55-59:
Three rounds for time of:
6 Bar Muscle-Ups
25 GHD Sit-Ups
75-Foot Single Arm Overhead Walking Lunge (55/35 lbs)

60+:
Three rounds for time of:
4 Bar Muscle-Ups/6 Chest-to-Bar Pull-Ups
20 GHD Sit-Ups
50-Foot Single Arm Overhead Walking Lunge (55/35 lbs)

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

PM Session
Warm Up
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk

Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Pulling in place

Followed by….

Complete two laps of:
Jog the curve, sprint the straight away, jog the curve, sprint the straight away.

If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.

Main Set
Two sets of:
500 Meter Run
Rest 1 minute
400 Meter Run
Rest 2 minutes
300 Meter Run
Rest 3 minutes