May 22, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes mashing the hamstrings with a softball.

Two sets of:
Band Assisted Hamstring Pulse

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x 30 seconds per side
Leg Reach x 30 seconds

Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Donkey Kicks
30 seconds of Jumping Lunges or Mountain Climbers

A.
Six sets of:
Pause Deadlift x 3-4 reps @ 70-75%
Rest as needed

Please pause for 3 seconds at your sticking point in your deadlift.

B.
Six sets of:
Unsupported Seated Press x 3-4 reps
Rest 2 minutes

Build in weight over the course of the 6 sets.

C.
Three rounds of:
1000 Meter Bike Erg
30 Toes-to-Bar
55+:

20 Toes-to-Bar

and then …

Three rounds
500 Concept 2 Row
50 Double-Unders
20 Handstand Push-Ups
55+: 15 Handstand Push-Ups

Time Cap: 30:00

D.
Three sets of:
GHD Sit-Ups x 15-20 reps
Rest 15 seconds
Supine Plank Hold x 45-60 seconds
Rest 15 seconds
Bottoms Up KB Carry x 25 feet
Rest 60 seconds

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Nuno Costa
Nuno Costa
May 23, 2019 7:54 pm

Did this Thursday Morning
DMA – complete
A. All complete at 365 – used double overhand grip with straps
B. 95, 115, 125, 135, 140, 145 (2)
C. Did not do – hadn’t taken rest day so far
D. Completed

Cheryl Brost
Cheryl Brost
May 22, 2019 5:00 pm

DMA done
Went out of order today…
A. Subbed with 4 sets:
Single leg hip bridges x 10 reps
Bat wings x 5 reps
C. 22:10 subbed bike erg with ass bike “legs only” pedal at 53-55rpm, 25 T2B because boot on, 1 leg rowing, and 30 sec flutterkicks instead of DUs
D. Done all 3 sets
B. 65-70-75-80-85-90#

Karen McCadam
Karen McCadam
May 22, 2019 4:19 pm

Warm up done,
A. 175 for 4 reps (3 second clock hold) 1-2″ off floor
B. 75-95lbs x 4 reps on seated press. Bicep is a little tight today.
C. 24:10 subbed Echo bike for 25 Calories instead of Bike Erg
stretched, didn’t have the energy in my core for the GHD sit ups after the Deadlifts and then T2B.

Karen McCadam
Karen McCadam
May 22, 2019 11:20 am

What do you think the equivalent is for the bike erg to the assault or echo fan bikes for the 1000m?

Cheryl Brost
Cheryl Brost
May 22, 2019 5:03 pm
Reply to  Karen McCadam

I did assault bike with legs only pedaling for .625 miles at 53-55 rpm (approx 1:50-2:00)

Nicole Abbott
Nicole Abbott
May 22, 2019 9:21 am

Went out of order today. Trained in a friend’s garage so I could use his bike erg and ski erg.

C. 25:40
Bike erg: 1:56, 2:06, 2:04
T2B: 10-10-5-5, 10-5’s, 10-5’s
Then:
Ski erg: 2:15, 2:22, 2:22
DU’s: UB all rds
HSPU’s: 10-5-5, 10-5-5, 10-6-4

A. 185,195,205,205,210,210# this are very hard for me, I know I’m not pausing 3s ?

B. 55, 65, 70, 75, 80# only got 1 at 80#, I stopped after that

D. 20 GHD, 60s supine plank hold, 12kg KB all three rds

NicholeKribs
NicholeKribs
May 22, 2019 10:03 am
Reply to  Nicole Abbott

Awesome job Nicole – just keep the load a little lighter on the pause deadlifts if you are having a hard time holding for 3 seconds

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