June 1, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up

Banded Pec Stretch

x 45 seconds per side

and then …

Openers and Activation
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

followed by…

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)

and finish with …

Two sets of:
Close Grip Push-Ups x 10 reps
Supine Hip Bridges with a band around the knees x 10 reps
Rest as needed

Shoulder Prehab
Three sets of:
Banded Face Pulls x 10 reps
Bear Crawl (Robotic Dog) x 25 reps
Rest as needed

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 2 second pause in catch x 2 reps

*Sets 1-2 = @ 70% of 1-RM
*Sets 3-4 = @ 73-75% of 1-RM
*Sets 5-6 = @ 75-80% of 1-RM

(If your shoulders are sore/tired, then please do the following: Four sets of: Snatch Grip Deadlift x 2 reps @ 85-90%)

B.
35-49:
For time:
Run 800 Meters
20 Deadlifts (315/205 lbs)
15 Muscle-Ups
150-Foot Handstand Walk
15 Muscle-Ups
20 Deadlifts (315/205 lbs)
Run 800 Meters

50-54:
For time:
Run 800 Meters
20 Deadlifts (255/185 lbs)
10 Muscle-Ups
100-Foot Handstand Walk
10 Muscle-Ups
20 Deadlifts (255/185 lbs)
Run 800 Meters

55+:
For time:
Run 800 Meters
15 Deadlifts (225/155 lbs)
5 Muscle-Ups
50-Foot Handstand Walk
5 Muscle-Ups
20 Deadlifts (225/155 lbs)
Run 800 Meters

Time Cap: 25:00

**If your shoulders are really tired/sore from the week of training, then do this conditioning piece instead**
35-49:
For time:
Run 800 Meters
20 Deadlifts (315/205 lbs)
20 Burpees over the Barbell
50 GHD Sit-Ups
20 Burpees over the Barbell
20 Deadlifts (315/205 lbs)
Run 800 Meters

50-54:

For time:
Run 800 Meters
20 Deadlifts (255/185 lbs)
20 Burpees over the Barbell
40 GHD Sit-Ups
20 Burpees over the Barbell
20 Deadlifts (255/185 lbs)
Run 800 Meters

55+:
For time:
Run 800 Meters
15 Deadlifts (225/155 lbs)
15 Burpees over the Barbell
30 GHD Sit-Ups
15 Burpees over the Barbell
20 Deadlifts (225/155 lbs)
Run 800 Meters

Time Cap: 25:00