June 14, 2017 – Masters Games Prep

AM Session
Dynamic Mobility & Activation

Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

and then . . .

Shoulder Couplet

A.
Every minute, on the minute, for 16 minutes (8 sets) complete:
Interval 1 – Strict Handstand Push Up
35-49: 4-8 reps to 6/4.5″ deficit then transition to no deficit when/if you hit failure
50-54: 4-8 reps to 4.5/3″ deficit then transition to no deficit when/if you hit failure
55+: 1-3 reps to 4.5/3″ deficit then transition to no deficit when/if you hit failure
Interval 2 – Alternating Pistols x 10-12 reps
55+: Roll to Pistol x 5-6 reps per leg

B.
Take 3 minutes to draw out your foot work

and then . . .

Jump & Lands x 10 reps

Every minute, on the minute, for 4 minutes:
Drop to Split x 2 reps

and then . . .

Every 90 seconds, for 15 minutes, complete:
Jerk with a 2 second hold @ 80-85%

and then . . .

Every 2 minutes, for 6 minutes:
Jerk Dip x 2-3 reps @ 90+% of 1-RM Jerk

C.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Same as last week, no need to hit a new heavy for this week, just focus on mechanics.

PM Session
A.
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – Assault Bike 15/12 Calories
Minute 2 – 8 Dumbbell Burpee Box Step Overs (24/20″)
Minute 3 – 10 Chest-to-Bar Pull-Ups

You’ll hit each of these stations 10 times.

35-54: 55/35 lbs
55+: Assault Bike x 12/10 Calories; 45/25 lbs; 6 Chest-to-Bar Pull-Ups

B.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.