May 13, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Mash the achilles cord/calf with a KB x 60 seconds per side

Banded Pass Thrus x 10 reps while at the bottom of the squat

Every minute on the minute for 6 minutes:
Min 1 – KB Windmill x 5 reps per side
Min 2 – Single Arm KB Press x 5 reps per side
Min 3 – KB Goblet Squats x 5 reps with a 3 second hold at the bottom

Hold the bottom of your OHS for 60 seconds

A.
Every minute, on the minute, for 5 minutes:
Snatch Press from Receiving x 3 reps
(Keep this light and work on positioning and moving fluid through the press)

B.
Every 2 minutes, for 16 minutes, complete (8 sets):
Sets 1-4: Mid-Thigh Snatch x 2 reps
Sets 5-8: Mid-Thigh Snatch x 1 rep

No percentage here, just focus on strong mechanics and a speedy turnover.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 8 minutes (4 sets):
Back Squat x 5-6 reps @ 70%

D.
35-54:

Three rounds for time of:
18 Calorie Row
15 Power Cleans (135/95 lbs)
12 Barbell Facing Burpees
9 Strict Handstand Push-Ups to 4/2″ deficit

55+:

Three rounds for time of:
18 Calorie Row
15 Power Cleans (95/65 lbs)
12 Barbell Facing Burpees
3 Strict Handstand Push-Ups

Additional Sessions for the Week

Running Session
Two sets of:
400 Meter Run
Rest as needed

Main Set
1-Mile Time Trial

Strongman Session
A.
Two sets of:
Heavy Sandbag Squat x 5 reps
Rest 2-3 minutes

followed by…

Two sets of:
Overhead Yoke Carry x 100′
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
Rest 2-3 minutes

B.
Three sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes

Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.

Rowing Session
Four sets for times of:
Row 1500 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest. Please post these numbers to comments, and if we have a group of athletes using heart rate monitors we will start a discussion as to how to most effectively use this data.