May 20, 2017 – Masters Games Prep

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

A.
One set of:
Ring Muscle-Up Reverse Pull x 20 reps

Followed by …

Every 30 seconds, for 2 minutes (4 sets) of complex:
Cast Swing + Pop Swing x 1 rep

Followed by …

35-54:
Three sets of:
Ring Muscle-Ups x 6/4 reps
Double-Unders x 50 reps (unbroken)

55+:
Three sets of:
Ring Muscle-Ups x 4/2 reps
Double-Unders x 40 reps (unbroken)

B.
Every 2 minutes, for 20 minutes, complete:
Hang Clean + Jerk

Build in load over the course of the 10 sets

C.
35-54:
Three rounds, for time, of:
3 Rope Climbs (with feet)
5 D-Ball Cleans

150/100 lbs

55-59:
Three rounds, for time, of:
3 Rope Climbs (with feet)
4 D-Ball Cleans

150/100 lbs

60+:
Three rounds, for time, of:
2 Rope Climbs (with feet)
3 D-Ball Cleans

150/80 lbs

D.
Two sets of:
Trap 3 Raises x 6-8 reps
Rest as needed
Pec Static Stretch x 45 seconds per side
Rest as needed

Optional Session
30 Minute Tempo Run
6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per lap)
7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per lap)
8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per lap)