July 10, 2017 – Masters Games Prep

AM Session
Dynamic Mobility & Activation
Two sets of:
T-Spine Hold on Foam Roller x 5-6 pulses
Prone PVC Pipe Pass Thrus x 8-10 reps (add very light weight to the PVC Pipe if this feels good)

and then . . .

Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Kettlebell Windmill x 5 reps each side
Rest as needed

A.
Take 20 minutes to build to a heavy Snatch

and then …

Three sets of:
3-Position Halting Snatch Deadlift
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.
“Amanda”
9-7-5
Muscle-Ups
Snatch

35-54: 135/95 lbs
55-59: 115/75 lbs
60+:
7-5-3
Muscle-Ups
9-7-5
Snatch (95/65 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

PM Session
A.
Twenty-Four sets of:
Assault Bike Max Calories x 30 Seconds
Rest x 30 seconds

B.
Three sets of:
Barbell Glute Bridges x 6-8 reps
Rest as needed
Front-Leaning Rest on Rings x 60 seconds
Rest as needed