July 24, 2018 – Masters Games Prep

Mash Pecs
Foam Roll T-Spine

and then …

Two sets of:
Prone PVC Pipe Pass Thrus x 10 reps
Shoulder Circles x 10 reps in each direction
Scap Push-Ups x 10 reps
Push-Ups x 10 reps

and then …

Forward Leg Swings x 15 reps
Lateral Leg Swings x 15 reps
Upper Body Banded Warm-Up

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 65% of 1-RM Snatch

Followed by…

B.
Build to 75% of your snatch and then …

Every minute, on the minute, for 10 minutes:
Snatch @ 75-80%

C.
All Age Divisions

For time:
1500 Meter Bike Erg
50 Push-Ups
1000 Meter Bike Erg
30 Toes to Bar
500 Meter Bike Erg

Hit the first bike at 85% effort and get a feel for what you’ll have to push hard with on the final set. Be as aggressive as possible on the push-ups and toes-to-bar, then give everything you have to finish off the workout for the final 500 meter bike (that will go by fast).