June 19, 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.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 4 reps @ 23X1

*Sets 1-2 @ 70% of 1-RM Front Squat
*Sets 3-4 @ 75% of 1-RM Front Squat
*Sets 5-6 @ 80% of 1-RM Front Squat

B.
Every 90 seconds, for 12 minutes (8 sets):
Clean x 2 reps + Jerk

*Sets 1-2 – 1 rep @ 70%
*Sets 3-4 – 1 rep @ 75%
*Sets 5-6 – 1 rep @ 80%
*Sets 7-8 – 1 rep @ 85%

C.
Every 3 minutes for 30 minutes (10 sets):
30 seconds Max Calorie Assault Bike

*These are all out efforts

D.
Four sets of:
Med Ball Rotating Side Toss (Right) x 10-15 reps
Immediately into
Right Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Med Ball Side Rotating Side Toss (Left) x 10-15 reps
Immediately into
Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Kettlebell Biceps Curls x 8 reps
Rest 30 seconds

Read this article

for a better understanding of the movements.