May 19, 2017 – Masters Games Prep

AM Session
Dynamic Mobility & Activation
Two sets of:
Band-Distracted Pec Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side

and then . . .

Two sets of:
Banded Monster Walks x 16 reps forward/backward
Banded Lateral Walks x 16 reps each direction
Banded Clam Shells x 16 reps each side

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

B.
Four sets of:
Ski Erg x 500 Meters
Burpee Box Jump Overs x 15 reps
Rest 3 minutes

C.
Three sets of:
Glute Ham Raises x 6-8 reps @ 3111
Rest as needed
Banded Single Leg Hip Bridge

x 15 reps per leg
Rest as needed

PM Session
A.
Three sets of:
Muscle Snatch x 1.1.1
Rest as needed

and then . . .

Every 2 minutes, for 12 minutes (6 sets), complete:
Mid-Thigh Snatch + Snatch from 2″ below the knees

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.