June 30, 2017 – Masters Games Prep

AM Session
Dynamic Mobility & Activation
Band-Assisted Scarecrow x 2 minutes

and then . . .

Every minute, on the minute, for 9 minutes:
Minute 1 – Band-Assisted Pec Stretch x 20 seconds per side
Minute 2 – Band-Assisted Hip Flexor Stretch x 45 seconds one side
Minute 3 – Band-Assisted Hip Flexor Stretch x 45 seconds other side

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
For time:
Assault Bike x 40/30 calories
Wall Ball Shots x 40 reps
Rope Climbs from seated position x 10 reps
Wall Ball Shots x 40 reps
Assault Bike x 40/30 calories

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
60+: 20 lbs to 10′ target; 10 lbs to 10′ target; Rope Climbs not from a seated position

C.
Three sets of:
Supinated Grip Barbell Rows x 6-8 reps @ 2111
Rest as needed
Stationary Dips x 15 reps
Rest as needed

PM Session
Warm Up
400 meter run @ 50% pace

Followed by…

Running Mechanics Drills
Two sets of:
Foot Tapping x 20 per leg
Falling Into Wall Drills x 10 each leg

Followed by…

Three sets of suicide sprints – increasing your intensity with each one.
Run 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.

Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.

Main Set

Two sets of:
400 meter @ your mile pace
Rest 90 seconds

Followed by….

Eight sets of:
100 meter sprint @ 90% effort
Rest 90 seconds

Followed by…

Two sets of:
400 meter @ your mile pace
Rest 90 seconds