May 13, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Mash the achilles cord/calf with a KB x 60 seconds per side

Banded Pass Thrus x 10 reps while at the bottom of the squat

Every minute on the minute for 6 minutes:
Min 1 – KB Windmill x 5 reps per side
Min 2 – Single Arm KB Press x 5 reps per side
Min 3 – KB Goblet Squats x 5 reps with a 3 second hold at the bottom

Hold the bottom of your OHS for 60 seconds

A.
Every minute, on the minute, for 5 minutes:
Snatch Press from Receiving x 3 reps
(Keep this light and work on positioning and moving fluid through the press)

B.
Every 2 minutes, for 16 minutes, complete (8 sets):
Sets 1-4: Mid-Thigh Snatch x 2 reps
Sets 5-8: Mid-Thigh Snatch x 1 rep

No percentage here, just focus on strong mechanics and a speedy turnover.

C.
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 5-6 reps @ 70%

D.
35-54:

Three rounds for time of:
18 Calorie Row
15 Power Cleans (135/95 lbs)
12 Barbell Facing Burpees
9 Strict Handstand Push-Ups to 4/2″ deficit

55+:

Three rounds for time of:
18 Calorie Row
15 Power Cleans (95/65 lbs)
12 Barbell Facing Burpees
3 Strict Handstand Push-Ups

Additional Sessions for the Week

Running Session
Two sets of:
400 Meter Run
Rest as needed

Main Set
1-Mile Time Trial

Strongman Session
A.
Two sets of:
Heavy Sandbag Squat x 5 reps
Rest 2-3 minutes

followed by…

Two sets of:
Overhead Yoke Carry x 100′
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
Rest 2-3 minutes

B.
Three sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes

Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.

Rowing Session
Four sets for times of:
Row 1500 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest. Please post these numbers to comments, and if we have a group of athletes using heart rate monitors we will start a discussion as to how to most effectively use this data.

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Nuno Costa
Nuno Costa
May 18, 2019 7:20 pm

Optional Rowing Session – did this on Thursday Morning
5:50
5:47
5:47
5:44

Optional Session -Strongman – did this on Thursday Afternoon
A. Heavy SandBag – 150#s did 3 sets of 5
Yoke Carry – completed
B. Prowler Sprint and Reverse Sled Drags – completed.

Nuno Costa
Nuno Costa
May 14, 2019 8:24 am

A. SPR – 45/45/45/55/65
B. 65/85/105/115/125/135/135/145
C. Back Squat – 295/335/385
E2M @ 315 for 5s
D. 13:51

NicholeKribs
NicholeKribs
May 14, 2019 9:22 am
Reply to  Nuno Costa

Good work with those squats!

Cheryl Brost
Cheryl Brost
May 13, 2019 6:31 pm

DMA done (at least the ones I can do) A. Skipped, Crossover symmetry instead B. 5 sets Seated strict press x 5-6 reps: 75-75-85-90-95# (all 6 reps) C. Unilateral single leg press using Reverse Hyper, 4 sets x 8-10 reps: 45 (test)-70-115-160# D. Modified to 3 rounds for time: Row 18 cals (single leg row, boot on skateboard) 15 pull-ups 9 strict 2” deficit hspu (used 2 25# plates stacked and abmat) 10:42 I know you said 12 but wasn’t sure that was still with a deficit or not. I made a decision in the first round that it would… Read more »

NicholeKribs
NicholeKribs
May 14, 2019 9:23 am
Reply to  Cheryl Brost

Good job Cheryl! It wasn’t with a deficit so good call reducing the reps going to deficit. How is the body feeling today?

Karen McCadam
Karen McCadam
May 13, 2019 5:01 pm

Hang Snatch: 95-115 x 2, 125-135 x 1
Back Squat: stayed lighter to see how TFL would do- 175 x 5, 195 x 3, 205 x 1, 175 x 5 (3 sets instead of 4). It started acting up.
D. 11:18

NicholeKribs
NicholeKribs
May 13, 2019 5:38 pm
Reply to  Karen McCadam

Yeah lets try box squats for you next week!

Karen McCadam
Karen McCadam
May 13, 2019 9:16 am

Rowing session:
6:18 HR: 72-161 average: 137
6:16 HR: 70-165 average: 147
6:20 HR 95-165 average: 145
6:15 HR 114-167 average: 148

NicholeKribs
NicholeKribs
May 13, 2019 5:37 pm
Reply to  Karen McCadam

Glad you got the rowing session in!!!! Great job and good to see your heart rate at a manageable pace.

NicholeKribs
NicholeKribs
May 13, 2019 8:56 am

Hey everyone – the Additional Sessions are to be sprinkled throughout the week. I have them posted today so you can see what they are and add them into your week based on your schedule.

Nicole Abbott
Nicole Abbott
May 13, 2019 8:55 am

A. 15, 20, 30, 35, 40# B. 55,55,55,55,60,65,70,75# I did 2 reps each set oops! C1. 160, 180, 190# Holy ? the back squats felt heavy!? didn’t quite get to the % on the 1 rep C2. 5×5 @160# hello legs ? D. 17:33 modified with no deficit Strict HSPU’s went ?? no pain in bicep just weak at pressing out, did singles all the way, needed long breaks to make sure I didn’t go to failure…couple of close calls ? first rd took 3mins to get 9 strict HSPU’s, third rd took 1:56 to get 9 strict HSPU’s ??‍♀️… Read more »

NicholeKribs
NicholeKribs
May 13, 2019 5:37 pm
Reply to  Nicole Abbott

Good job Nicole! Glad you were able to get thru those sHSPU, especially paired with the cleans!

Nicole Abbott
Nicole Abbott
May 14, 2019 3:22 am
Reply to  NicholeKribs

Thx coach!

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