May 18, 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 @ 80-83%

B.
Twelve set of:
Box Squat x 2 reps @ 75% of Current 1-RM Box Squat
Rest 45 seconds

C.
35-49:
Three rounds for time of:
Row 1000 Meters
GHD Sit-Ups x 20 reps
Ring Muscle-Ups x 10 reps
Rest 4 minutes

50-54:
Three rounds for time of:
Row 1000 Meters
GHD Sit-Ups x 20 reps
Ring Muscle-Ups x 8 reps
Rest 4 minutes

55-59:
Three rounds for time of:
Row 1000 Meters
GHD Sit-Ups x 15 reps
Ring Muscle-Ups x 5 reps
Rest 4 minutes

60+:
Three rounds for time of:
Row 1000 Meters
GHD Sit-Ups x 15 reps
Ring Muscle-Ups x 3/1 reps
Rest 4 minutes

Note:
Adjust the volume of the muscle-ups if you aren’t used to doing that many in your training. This will be a good assessment for me to see where everyone is at with their ring muscle-ups.

Optional Session (Best performed 3-4 hours between sessions)
Every minute, on the minute, for 7 minutes:
Sandbag Tosses x 5 reps (choose a weight that will allow you to get around 3 meters)

and then …

Three sets of:
Harnessed Bear Crawl x 50 meters
Rest 90 seconds

and then …

Every minute, on the minute, for 5 minutes:
Bicep Curls x 5 reps + Rear Delt Raises x 5 reps