May 11, 2018 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch x 30 seconds each partner
Band Assisted Hamstring Floss x 15 pulses per leg

and then …

Upper Body Warm-Up Series
Leg Reach x 5 reps

and then …

Barbell Warm-Up
Two sets of:
Barbell Press x 5 reps
Barbell Push-Press x 5 reps
Barbell Power Jerks x 5 reps
Barbell Split Jerks x 5 reps

A.
Every minute, on the minute, for 4 minutes, complete:
Drop to Split x 3 reps

and then …

Every 2 minutes, for 16 minutes, complete (8 sets):
Jerk Dip + Jerk with a 2 second hold @ 75-80%

B.
Every 90 seconds, for 15 minutes (10 sets):
Box Squat x 3 reps @ 70% of last week’s 1-RM Box Squat

C.
35-49:
Four sets of:
Assault Bike x 15/12 calories
Bar Muscle-Up x 6 reps
Wall Ball x 25 reps (30/20 lbs to 10′ target)
Rest 3 minutes

50-54:

Four sets of:
Assault Bike x 15/12 calories
Bar Muscle-Up x 4 reps
Wall Ball x 25 reps (30/20 lbs to 9′ target)
Rest 3 minutes

55+:
Four sets of:
Assault Bike x 15/12 calories
Chest-to-Bar Pull-Ups x 6 reps
Wall Ball x 25 reps (20 lbs to 10′ target; 14 lbs to 9′ target)
Rest 3 minutes

Note:

If you struggle with bar muscle-ups then drop the reps down and/or complete with jumping bar muscle-ups.
I’d love to see times be pretty consistent on all 4 sets so you’ll need to dig deep in the wall-balls.

Optional Session (Best performed 3-4 hours between sessions)
A.
Two sets of:
Jefferson Squat x 3 reps per side
Rest as needed

Two sets of:
DB Z Press x 10 reps
Rest as needed

and then …

Three sets of:
Sandbag Cleans x 5 reps + Sandbag Carry x Max Distance
Rest 3 minutes

*You choose the sandbag weight. It should be heavy enough where it would be a struggle to get 6 reps of the clean.

and then …

Every minute, on the minute, for 5 minutes:
Ab-Wheel Roll Out x 5 reps + Bicep Curls x 5 reps

and then finish with …

400 Meter Sandbag Carry

(goal is to go as heavy as possible without dropping more then once on the 400 meter carry)

B.
Three-Four sets of:
GHD Sit-Ups x 20 reps
Rest 60 seconds