May 22, 2017 – Masters Games Prep

AM Session
Dynamic Mobility & Activation

Trap Smash x 60 seconds per side

and then . . .

Pec Smash x 60 seconds per side

and then . . .

Banded Hip Distraction x 60 seconds per side, pulsing x 5 reps every 15 seconds

and then . . .

Two sets of:
Inchworm Walk x Scap Push-Up + Press-Up x 5 reps
Russian Baby Makers x 8-10 reps

and then . . .

Assault Bike x 5 minutes @ a relaxed pace

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
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 10 minutes (5 sets):
Back Squat x 4 reps @ 85%

C.
Three sets of:
Weighted GHD Hip Extensions x 15 reps @ 2011
Rest 60 seconds
Face-Up Chinese Plank Hold x 60 seconds
Rest 60 seconds
Reverse Snow Angel x 15 reps
Rest 60 seconds

PM Session 
A.
Three rounds, for times, of:
Run 400 Meters
Overhead DB Walking Lunge x 50′
Ring Muscle-Ups x Designated Amount
Rest 3 minutes

35-49:

80/55 lbs; 8/6 reps
50-54: 65/45 lbs; 7/5 reps
55+:

55/35 lbs; 6/4 reps

B.
Two sets of:
100 Foot Farmers Carry (load as heavy as possible)
Rest 2-3 minutes

C.
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.