May 16, 2017 – Masters Games Prep

Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold

x 90 seconds per side
Forward Cross Crawl x 1 minute per side

and then . . .

Row 500 Meters @ easy pace

A.
Four sets of:
Front Squat x 4-5 reps @ 41X1
Rest 3 minutes

Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

Start around 65-70% and use today to build to figure out what you are capable of for this rep scheme.

B.
Every minute, on the minute, for 4 minutes:
Muscle Clean x 1-2 reps

and then . . .

Every 2 minutes, for 16 minutes, complete (8 sets):
2 Clean Lift-Offs + Clean from mid-thigh

C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

D.
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.