July 18, 2018 – Masters Games Prep

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.
35-49:

Two sets, not for time, of:
Row 1000 Meters @ 75-80% effort
3 Legless Rope Climbs (15′)
15 Strict Handstand Push-Ups to 3/1.5″ deficit
20 Alternating Pistols
60 seconds of L-Sit
(accumulated if you can’t make it in one set)
Rest as needed

50-54:
Two sets, not for time, of:
Row 1000 Meters @ 75-80% effort
2 Legless Rope Climbs (15′)
15 Strict Handstand Push-Ups
10 Alternating Pistols
60 seconds of L-Sit
(accumulated if you can’t make it in one set)
Rest as needed

55+:

Two sets, not for time, of:
Row 1000 Meters @ 75-80% effort
1 Legless Rope Climbs (15′)
10 Strict Handstand Push-Ups
20 Overhead Walking Lunges (55/35 lbs plate)
60 seconds of L-Sit
(accumulated if you can’t make it in one set)
Rest as needed

B.
Ten sets of:
*Deadlift x 1 rep @ 85-88% of 1-RM Deadlift
Rest 30 seconds

*This needs to be as explosive as possible during the concentric phase

Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

C.
35-49:
Every 10 minutes, for 30 minutes (3 sets):
400 Meter Run
20 Thrusters (135/95 lbs)
20 Bar-Facing Burpees
20 Toes-to-Bar
100 Double-Unders

50-54:
Every 10 minutes, for 30 minutes (3 sets):
400 Meter Run
20 Thrusters (115/75 lbs)
20 Bar-Facing Burpees
20 Toes-to-Bar
100 Double-Unders

55+:
Every 10 minutes, for 30 minutes (3 sets):
400 Meter Run
15 Thrusters (95/65 lbs)
15 Bar-Facing Burpees
15 Toes-to-Bar
100 Double-Unders