May 24, 2017 – Masters Games Prep

Dynamic Mobility and Activation
One set of:
Twisted Cross Stretch x 60 seconds per side

and then . . .

Two sets of:
Wall Slides x 6 reps
Y’s, T’s, W’s x 6 reps each

and then . . .

Two sets of:
Med Ball Hamstring Curls x 5 reps
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)

A.
Every minute, on the minute, for 12 minutes (6 sets) complete:
Interval 1 – Strict Handstand Push Up
35-49:

4-6 reps to 6/4.5″ deficit then transition to no deficit when/if you hit failure
50-54: 4-6 reps to 4.5/3″ deficit then transition to no deficit when/if you hit failure
55+: 1-3 reps to 4.5/3″ deficit then transition to no deficit when/if you hit failure
Interval 2 – Alternating Pistols x 10 reps
55+: Roll to Pistol x 5 reps per leg

B.
Six sets of:
Pause Jerk x 1 rep
Rest 2 minutes

Pause at the bottom of the dip for 2 seconds, then drive. Please use blocks. Try to increase load by 3-5% from last week.

C.
Three rounds for time of:
21 Calories of Assault Bike
15 Deadlifts
9 Bar Muscle-Ups

35-54: 225/155 lbs
55+:
185/135 lbs
9 Chest-to-Bar Pull-Ups

PM Session
A.
Warm Up:
2 laps around the track (if you don’t have a track available than an easy jog for 5 minutes)

Folllowed by…

Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps

B.
Running Mechanics Drills :
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill

Followed by…

100 Meter Sprint at 60%
Rest 45 seconds
100 Meter Sprint @ 70%
Rest 45 seconds
100 Meter Sprint @ 80%
Rest 45 seconds
100 Meter Sprint at 90%

C.
Every 5 minutes for 20 minutes (4 sets)
500 Meter Sprint

D.
Cool Down
Easy 2 minute jog
10 minutes of static stretching (focus on Hamstrings, Quads, IT Band)