June 21, 2017 – Masters Games Prep

AM Session

Dynamic Mobility & Activation
Three sets of:
T-Spine Pulse on Bench x 45 seconds
Band-Assisted Hamstring Floss x 30 seconds per side
Foam Roll Lats x 30 seconds per side

and then . . .

Two sets of:
Cross Over Symmetry Victory

x 10 reps
Single-Leg Hip Bridges x 10 reps per side (make sure you don’t drop your pelvis to one side)

A.
Take 3 minutes to draw out your foot work
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 12 minutes, complete:
Split Jerk x 1 rep @ 85%

B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 8 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 2 reps @ 85%
Rest 2-3 minutes between sets.

C.
Two sets of:
100 Foot Farmers Carry (load as heavy as possible)
Rest 2-3 minutes

PM Session
A.
35-54:
Every 5 minutes, for 20 minutes (4 sets):
30/25 Calories of Rowing
150-Foot Sandbag Carry (bear hug only, as heavy as possible)
10 Strict Handstand Push-Ups to 4.5/3″ Deficit

55-59:
Every 5 minutes, for 20 minutes (4 sets):
25/20 Calories of Rowing
150-Foot Sandbag Carry (bear hug only, as heavy as possible)
10 Strict Handstand Push-Ups

60+:
Every 5 minutes, for 20 minutes (4 sets):
25/20 Calories of Rowing
100-Foot Sandbag Carry (bear hug only, as heavy as possible)
6 Strict Handstand Push-Ups

B.
Three sets of:
Supinated Grip Pull-Up x 8-12 reps
Rest 30 seconds
Barbell Curl x 10-12 reps
Rest 2-3 minutes