June 7, 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 . . .

Two sets of:
Med Ball Hamstring Curls x 5 reps
Hollow Body Hold x 30 seconds

A.
35-49:
Three sets, for max reps, of:
Max Reps of Strict Handstand Push-Ups to 6/4.5″ deficit x 30 seconds
Rest 60 seconds
Max Reps of Strict Handstand Push-Ups to 4.5/3″ deficit x 30 seconds
Rest 30 seconds
Max Reps of Strict Handstand Push-Ups to no deficit x 30 seconds
Rest 3 minutes

50-54:
Three sets, for max reps, of:
Max Reps of Strict Handstand Push-Ups to 4.5/3″ deficit x 30 seconds
Rest 60 seconds
Max Reps of Strict Handstand Push-Ups to 3/1.5″ x 30 seconds
Rest 30 seconds
Max Reps of Strict Handstand Push-Ups to no deficit x 30 seconds
Rest 3 minutes

55+:

Three sets, for max reps, of:
Max Reps of Strict Handstand Push-Ups to 3/1.5″ deficit x 30 seconds
Rest 60 seconds
Max Reps of Strict Handstand Push-Ups to no deficit x 30 seconds
Rest 30 seconds
Max Reps of Push-Press (95/65 lbs) x 30 seconds
Rest 3 minutes

*Terminate if you become overextended.

B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk x 1 rep

Build from approximately 70% to today’s heavy single.

C.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

PM Session
A.
Every 4 minutes, for 20 minutes (5 sets):
10 Burpee Box Jump-Overs (24″/20″)
20/15 Calories of Assault Bike
6 Sandbag Cleans

35-49: 100/80 lbs
50-54: 80/60 lbs
55+: 60/40 lbs; Step-Overs okay

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.