July 3, 2017 – Masters Games Prep

AM Session
Dynamic Mobility & Activation

One set of:
Banded Tricep Stretch x 45 seconds per side

and then . . .

T-Spine Hold on Foam Roller x 5-6 pulses

and then . . .

One set of:
Shoulder Circles x 20 reps (10 one direction/10 other direction)
Close-Grip Push-Ups x 10 reps
Prone Plank Hold x 60 seconds (on elbows with the forehead positioned over the thumbs)
Rest as needed

and then . . .

One set of:
Banded Air Squats x 15 reps @ 3211
Banded Monster Walks x 20 steps forward and backwards
Banded Lateral Walks x 20 steps each direction

A.
Every minute, on the minute, for 15 minutes:
Snatch x 1 rep

*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

and then . . .

Three sets of:
Snatch Pull x 1 @ 100-105%
Rest as needed

B.
For time:
10 Ring Muscle-Ups
15 Toes-to-Ring
30 Ft-Overhead Walking Lunges
15 Toes-to-Ring
10 Ring Muscle-Ups

35-49: 155/115 lbs
50-54:

135/95 lbs
55-59: 135/95 lbs; 8 Ring Muscle-Ups
60+: 115/75 lbs; 6 Ring Muscle-Ups

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
A.
Every 2 minutes, for 30 minutes, complete:
Assault Bike x Max Calories in 30 seconds

B.
Three sets of:
Barbell Good Morning x 4-5 reps @ 3111
Rest as needed
GHD Supine Straight Body Hold x 60 seconds
Rest as needed
GHD Prone Straight Body Hold x 60 seconds
Rest as needed