June 12, 2018 – Masters Games Prep

Front Rack Partner Assisted Stretch x 30 seconds per side

and then …

Spend 2 minutes at the bottom of your squat (you may hold onto a rack if needed)

and then …

Glute Activation Warm-Up (Vandyke Activation Protocol – 15 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
*Yes, the Vandyke protocol is back!*

A.
35-49:

Two sets, not for time, of:
Row 1000 Meters @ 75-80% effort
3 Legless Rope Climbs (15′)
100-Foot Handstand Walk (if you want to have fun set up something similar to what will be performed at regionals but BE SAFE!)
20 Alternating Pistols
60 seconds of L-Sit
(accumulated if you can’t make it in one set)
Rest as needed

50-54:
Two sets, not for time, of:
Row 1000 Meters @ 75-80% effort
2 Legless Rope Climbs (15′)
50-Foot Handstand Walk (if you want to have fun set up something similar to what will be performed at regionals but BE SAFE!)
10 Alternating Pistols
60 seconds of L-Sit
(accumulated if you can’t make it in one set)
Rest as needed

55+:
Two sets, not for time, of:
Row 1000 Meters @ 75-80% effort
1 Legless Rope Climbs (15′)
25-Foot Handstand Walk (if you want to have fun set up something similar to what will be performed at regionals but BE SAFE!)
20 Overhead Walking Lunges (55/35 lbs plate)
60 seconds of L-Sit
(accumulated if you can’t make it in one set)
Rest as needed

B.
Every 3 minutes, for 9 minutes (3 sets):
Front Squat x 5 reps @ 65-70%

C.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Clean + Jerk

*Set 1 – 1 rep @ 65%
*Set 2 – 1 rep @ 70%
*Sets 3-4 – 1 rep @ 75%
*Sets 5-7 – 1 rep @ 80%
*Sets 8-10 – 1 rep @ 85%

D.
Eight sets of:
Assault Bike 2 minutes @ 10 minute RPM Pace
Rest 30 seconds