May 10, 2017 – Masters Games Prep Program

AM Session
Take 8-10 minutes to roll out your hamstrings and pecs

and then . . .

Two sets of:
Band Pull-Aparts x 10 reps (overhead)
Band Assisted Pec Stretch x 45 seconds per side
Prone DB Skull Crushers x 10 reps

and then . . .

Row x 500 meters @ a relaxed pace
Inchworm Walks x 6 reps

A.
Spend 3 minutes working on proper hand and foot placement for a kick to handstand.

and then . . .

Every minute, on the minute, for 12 minutes (6 sets) complete:
Interval 1 – Strict Handstand Push Up
35-49: 4-6 reps to 4.5/3″ deficit then transition to no deficit when/if you hit failure
50-54: 2-4 reps to 4.5/3″ deficit then transition to no deficit when/if you hit failure
55+: 1-3 reps (no deficit)
Interval 2 – Roll to Pistol x 12 alternating reps (6 reps per leg)

*If you do not have strict handstand push-ups, then please progress with the following:
Option 1 – Strict Handstand Push-Up Negative (go as slow as you can on the way down, keeping the same tempo the entire way through)
Option 2 – Assisted Strict Handstand Push-Ups (have someone stand on a box, hold your ankles and help pull you back up from the bottom position)
Option 3 – Strict Handstand Push-Up to 2″ riser

B.
Six sets of:
Pause Jerk x 2-3 reps
Rest 2 minutes

Pause at the bottom of the dip for 2 seconds, then drive. Please use blocks. Try to increase load by 3-5% from last week.

C.
As many rounds and reps as possible in 8 minutes:
3/2 Legless Rope Climbs
20 Overhead Reverse Lunges

35-49: 135/95 lbs
50-54: 115/75 lbs; 2/1 Legless Rope Climbs
55+: 95/65 lbs; 1 Legless Rope Climb/2 Rope Climbs

PM Session – Optional –

(Best performed 3-4 hours between sessions)
Warm Up:
400 Meter Jog

Followed by…

Three sets of:
Good Mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters

Running Mechanics Drills
Two sets of:
Foot Drag
Falling Into Wall Drill

Followed by…
20 second sprint
Rest 40 seconds
30 second sprint
Rest 30 seconds
40 second sprint
Rest 20 seconds

Four sets of:
200 Meter Sprint
Rest 2 minutes
100 Meter Sprint
Rest 1 minute

Followed by 200 Meter Sprint sprint all out effort. Record your time.

Cool Down
2 minute jog
15 minutes of static streching (Focus on Hips, Hamstrings and Low Back)