June 16, 2017 – Masters Games Prep

AM Session
Dynamic Mobility & Activation
Three sets of:
Rocking Box Bridge x 5-8 pulses
Rest as needed

and then . . .

Two sets of:
Band-Distracted Pec Stretch x 45 seconds per side
Banded Monster Walks

x 16 reps forward/backward
Banded Lateral Walks x 16 reps each direction

and then . . .

One set of:
Racked KB Lat Stretch x 60 seconds

A.
Take 20 minutes to build to today’s heavy…
Snatch with 2-seconds Tempo Lift-Off
(take 2 seconds from ground to mid-patella, then accelerate into a full snatch)

This should be a slow, controlled ascent to the knee, followed by a rapid acceleration through the second pull. Focus on weight distribution off the floor and to the knee; you should feel tension and activation of your posterior chain as you get to the knee, use that tension to explode through the middle and perform a technically perfect snatch.

B.
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 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

C.
Three rounds for time of:
8 Ring Muscle-Ups
16 Calories on the Erg
24 Wall Ball Shots

35-49: 30 lbs to 10′ target; 20 lbs to 9′ target
50-54: 20 lbs to 10′ target; 14 lbs to 10′ target
55-59: 20 lbs to 10′ target; 10 lbs to 10′ target; 6 Ring Muscle-Ups
60+: 20 lbs to 10′ target; 10 lbs to 10′ target;4 Ring Muscle-Ups

PM Session
Warm-Up
Run 800 meters @ 60%

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters

Running Mechanics Drills:
Two sets of:
Maintaining Ideal Position (Posture Drill)
Jump Rope Drill

Followed by…

Sprint 50 meters @ 60% effort,
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as needed
Sprint 50 meters @ 90% effort

C.
Every 4 minutes, for 24 minutes, complete:
300 Meter Sprint

D.
Cool Down
After your last 300 meter sprint, jog a lap

Then…

Static Stretching