July 5, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up

Grab a partner and do the partner t-spine stretch

and then …

Prone PVC Pipe Pass Thrus x 10 reps
Twisted Cross Pec Stretch x 45 seconds per side

and then …

Two sets of:
Banded Chest Pull
Barbell Front Squat x 10 reps (slow and controlled)

A.
Three-Five sets of:
Strict Muscle-Up x 1-3 reps + Muscle-Up x 1-3 reps + 1-3 Skin the Cats
Rest as needed

ONLY ADD THIS IN IF YOUR SHOULDERS FEEL REALLY GOOD.

B.
Build to today’s heavy…
One and a Quarter Front Squat

Goal is to get to 95-100% of your 1-RM Clean. If you get there, go ahead and call it. Goal is just to prime you for a good clean & jerk session.

C.
35-49:

Three rounds for time of:
10 Bar Muscle-Ups
25 GHD Sit-Ups
100-Foot Single Arm Overhead Walking Lunge (80/55 lbs)

50-54:
Three rounds for time of:
8 Bar Muscle-Ups
25 GHD Sit-Ups
100-Foot Single Arm Overhead Walking Lunge (65/45 lbs)

55-59:
Three rounds for time of:
6 Bar Muscle-Ups
20 GHD Sit-Ups
100-Foot Single Arm Overhead Walking Lunge (55/35 lbs)

D.
Two-Three sets of:
Barbell Good Morning x 4-5 reps @ 3111
Rest as needed
GHD Supine Straight Body Hold x 60 seconds
Rest as needed
GHD Prone Straight Body Hold x 60 seconds
Rest as needed