Gary McKechnie. Becoming a Masters Games Athlete 60+ Years

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Felix Mitchell
5 years ago
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1 Gary McKechnie Becoming a Masters Games Athlete 60 Years

2 Gary McKechnie Gary is retired, loves playing with his grandchildren and has a very serious goal: To make the Crossfit Games as a 60 Masters male. With that in mind, his coach Matt Bryant tailed his programming to match his goal. However, this isn t just about great program. At OPEX, the requirement to be a real athlete" includes commitment, sacrifice, hard work, pushing limits, matching recovery with work load, nutrition, and consistency, to name a few. Gary was up for the challenge. He ended up qualifying as a Male 60 competitor, ranking 12th worldwide. This particular split focuses on: Building volume Rebuilding some strength through linear progression for knee flexion, upper pushing and pulling Prepping Gary for his last 12days of Games training onsite at OPEX HQ leading to The Games

3 A) 5 rounds easy Sled push turf down then back the next round 2-45's 2-35's FW 45# DB's fence and back Row 300m 8 inch worms Ski erg 100m Jog road and back 10 step up 20" AB 10cals A) Hike Horseshoe trail at the Gateway trail head A) Run road and back 400m row 8rounds moderate A) SC build to 165# hit that weight 8 times at your own B) snatch build to a moderate single work on form 15-20mins same as last weekend # perfect form C) EMOM - Hang snatch 75# 3 reps - 6mins : D) EMOM - 10mins odd - 10 burpees even - 10 GHD situps E) AB easy 15mins A) Hike 60mins easy : Easy 60 minute walk today. 7 pullups 7 GHD situps 7 back ext 8 walk lunges 7 OHS 45# 7 dips B) AB 4mins easy every last 7sec of the min complete a tough effort 98% effort C) 3 rounds tough 4 ball over should 30# 3 burpees rest easy bike 4mins for time 97% effort 21, 15, 9 ball over shoulder 30# burpee AB cooldown 15mins A) 10mins 10's with 12# DB's rest 2min 10mins snatch 10mins cl and jerk MU HSN 105# rest 3mins for time 20 HSPU 4" 20 BJ sd 20" 20 chinup 20 S2O 75# 60 DU A) back squat 5, 4, 3, 2, 1; rest 2-3mins 90% effort on these B) DL 3, 3, 3, 3; rest 2mins 80% effort on this just feel good all same weight C) close grip bench press 3, 3, 3, 3; rest 2mins same as DL feel good all same weight D) 4 sets all same sled push down and back x 3 2x45# on sled 12 GHD situps 2 rope climbe 15' rest walk 3mins E) 10mins increase every 2mins 1 ball over shoulder 80# pick ball up and carry 50ft 10 burpees

4 A) SC build to 170# hit that weight 8 times at your own take your time! A) 5 rounds easy sled pull 100m 45# attatched grinder FW 45# DB's fence and back Row 300m 8 inch worms Run 200m 10 step up 20" AB 10cals Side plank 30sec R and L A) AB 30mins easy every 5mins complete 1 MU 2 wall walks A) Run 5mins Z1 Run 400m 90% aero AB 20cals x 6sets all same Cool down your choice mobility B) snatch build to a moderate single work on form 15-20mins same as last weekend # perfect form - same C) EMOM - Hang snatch 75# 3 reps - 8mins D) 5 rounds 85% effort 10 burpees 10 KBS 1.5pd 10 box step ups : E) AB easy 15mins A) Hike 60mins easy 7 pullups 7 GHD situps 7 back ext 8 walk lunges 7 OHS 45# 7 dips : B) clean and jerk build to 185# hit that 4 times at your own be smart C) AB 30sec increase every 10sec last 10sec 97% effort rest walk 3mins x 3 don't go out of control here D) Sled push 50m 140added for time! rest walk 4-6mins x 4-5sets E) long AB or walk cool down 20-30mins A) Back squat 3, 3, 3, 3; rest 2-3mins pick a weight and stay with it about 85% effort on this B) 3 sets increase per set 5 cleans 115# 4 cleans 135# 3 cleans 155# 2 cleans 165# 1 clean 175# rest easy bike 6mins C) for time tough effort 5 bench press 155# 1 rope climbe 15' 4 bench press 155# 3 bench press 155# 2 bench press 155# 1 bench press 155# D) Row 3k easy A) 10mins 10's with 12# DB's 10 DB DL 10 DB bent row 10 PP 10 FS 10 cal row rest 2min Snatch build to 115# hit that weight 6-8 times at your own for time beat time from last week work on no misses on HSN 3,2,1 MU 5,4,3 HSN 105# rest 3mins for time beat time from last week 20 HSPU 4" 20 BJ sd 20" 20 chinup 20 S2O 75# 60 DU

5 A) SC build to 175# hit that weight 6 times at your own take your time! A) 5 rounds easy sled pull 100m 45# attatched grinder FW 45# DB's fence and back Row 300m 8 inch worms Run 200m 10 step up 20" AB 10cals HS hold 20sec against wall A) AB 30mins easy every 5mins complete 1 MU 2 wall walks A) Run 5mins Z1 Run 400m 90% aero AB 20cals x 6sets all same Cool down your choice mobility same as last week B) snatch build to a moderate single work on form 15-20mins # perfect form - if feeling ok go for something be smart : C) EMOM - Hang snatch 85# 3 reps - 4-6mins perfect : x5. D) for time 10 MU 5 PC 155# 10 burpees bar facing 4 PC 155# 10 burpees bar facing 3 PC 155# 10 burpees bar facing 2 PC 155# 10 burpees bar facing 1 PC 155# : E) AB easy 15mins A) Hike 75mins easy 8 pullups 8 GHD situps 8 back ext 10 walk lunges 8 OHS 45# 8 dips B) 5 clean and jerk 115# rest 20sec 5 clean and jerk 135# rest 20sec 5 celan and jerk 155# rest 20sec 3 clean and jerk 185# rest walk or easy bike 5mins x 2 second set faster than first - all singles C) Sled push 50m 140added for time! rest walk 4-6mins x 4-5sets D) Row 4k 2:02-2:06 A) Back squat 3, 3, 3, 3; rest 2-3mins 5# more than last week here B) for time 5 cleans 135# 4 cleans 155# 3 cleans 175# 2 cleans 185# 1 clean 195# C) for time tough effort beat last weeks time 5 bench press 155# 4 bench press 155# 3 bench press 155# 2 bench press 155# 1 bench press 155# D) for time sled drag 200m 90# added (small sled with shoulder straps) A) 10mins 10's with 12# DB's 10 DB DL 10 DB bent row 10 PP 10 FS 10 cal row rest 2min Snatch build to 125# hit that weight 6-8 times at your own 5 rounds 85% effort Row 250m PS x 1 HPS x 1 2 OHS 95# rest 5mins for time 40 HSPU 4" 60 DU 40 pullups 60 cal AB 40m FW 90#/hand

6 A) snatch build to a tough single in 12mins : A) AB 30cals rest walk 90sec x 6 all same rpm 90% aerobic keep sustainable Row 1k moderate A) AB 30mins easy every 5mins complete 2 MU 1 wall walks A) Run 5mins Z1 Run 400m 90% aero AB 20cals x 7sets all same Cool down your choice mobility same as last week B) Test it lets see how this goes Masters 50-54, Masters 55-59, Masters 60 and Teens For time (Time cap: 10 minutes): 24 GHD sit-ups 12 chest-to-bar pull-ups 50-meter sandbag run (80 / 40 lb.) 18 GHD sit-ups 9 chest-to-bar pull-ups 50-meter sandbag run (100 / 60 lb.) 12 GHD sit-ups 6 chest-to-bar pull-ups 50-meter sandbag run (120 / 80 lb.) C) 20min Z1 AB A) Hike 90mins easy 10 pullups 10 GHD situps 10 back ext 10 walk lunges 10 OHS 45# 10 dips : A) Back squat 3, 3, 3, 3; rest 2-3mins 5# more than last week here : A) power snatch start at 75# add 10# every 90sec untile max 12 DU buy in before each lift B) bench press 3, 3, 3, 3; rest as needed C) wtd chinup pronated grip 3, 2, 1; rest as needed : D) EMOM - 10mins odd - 6 CTB chinups even - double KB front rack walk 1.5pd/arm 40m E) EMOM - 10mins odd - 10 GHD situps even - 12 wall balls 20# 9' target B) EMOM - 12mins odd - 1 clean and jerk 185# 15 DU even - AB 10cals C) EMOM - 10mins odd - 2 rope climbs 15' even HSPU : D) 20min RAP 90% grinder Row 20cals 10 burpee over the bar 5 thrusters 115# B) muscle snatch build to a tough double from hang C) 5, 4, 3, 2, 1 grinder : wall walk FS 155# from the ground sled drag 40m 100# added between each round D) 35, 25, 15 95% effort grinder Row cals ball slam 30# DU unbroken TTB F) AB 50cals 95% effort for time

7 A) 5 rounds 70-80% effort Row 200m Run 200m AB 20cals 2 rope climbs 15' B) AB 20mins Z1 flush A) 80-90% effort Run 800m AB 30cals 4 MU AB 30cals 3 MU AB 30cals 2 MU AB 30cals 1 MU Run 800m A) Run 5mins Z1 Run 400m 80-90% aero AB 20cals x 6sets all same Cool down your choice mobility Take this easy just a little deload A) 20mins easy Row 1min AB 1min Jog 1min Side plank 30sec R and L Jump rope singles 1min B) warmup the hang power clean and jerk (have to get used to transition down from Jerk with that weight 3 rounds for time of: 50 double-unders 7 hang power clean and jerks (135 / 95 lb.): C) 20mins Z1 AB A) Hike 120mins easy 12 pullups 12 GHD situps 12 back ext 12 walk lunges 12 OHS 45# 12 dips : B1) bench press 3, 3, 3, 3; rest as needed build from last week : B2) wtd chinup pronated grip 3, 2, 1; rest as needed super set this week with B1 : C) EMOM - 12mins odd - 3 TTB 3 chinups 3 CTB - try to stay on the bar even - double KB front rack walk 1.5pd/arm 40m : 10 mins, went ok. D) EMOM - 12mins odd - 6 HSPU 4" 20 DU even - 12 wall balls 20# 9' target A) Back squat 3, 3, 3, 3; rest 2-3mins 5# more than last week here : B) Take your time to warm this up EMOM- 12mins odd - 1 snatch 1 hang snatch 1 OHS 115# even - AB 10cals : C) EMOM - 10mins odd - 5 HPS 95# even - 12 ring dips D) For Time Row 1k 90% effort 5 rounds 90% effort sled drag 40m 90# added 15 wall balls 20# 9' target Row 1k (same time as above 1k) A) power snatch start at 75# add 10# every 90sec untile max 12 DU buy in before each lift Just feel it out once you get to 115# go up by 5# instead of 10 B) Go ahead and get this in this week 35, 25, 15 95% effort grinder Row cals ball slam 30# DU unbroken TTB E) AB 50cals 95% effort for time

8 A) 60mins RTW 2min row 2min AB 2min WB 1min VC 1min SA FW 12 GHD situps 12 back ext 12 walk lunges 12 dips A) Hike Small loop horseshoe loop at Gateway B1) bench press 3, 3, 3, 3; rest as needed build from last week B2) wtd chinup pronated grip 3, 2, 1, 1; rest as needed super set this week with B1 OPEX ONSITE GES TRAINING C) 3 sets tough effort Run 400m 20 pullups 30 pushups 60 air squats rest bike 5mins easy D) 15mins Z1 AB

Building Knee F lexion E ndurance ( Bodyweight and lighter loads in aerobic setting, extending out into muscle endurance)

Building Knee F lexion E ndurance ( Bodyweight and lighter loads in aerobic setting, extending out into muscle endurance) CHRIS DETMERING High-Level Athlete AREAS OF PRIORITY Refinement of 1st and 2nd pull in Olympic lifts -> Moving i nto higher p ercentages o f max ONCE m ovement pattern is proficient in non-fatigued setting