July 6, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Banded Scarecrow x 3 minutes

and then …

CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs x 10 reps
CrossOver Symmetry Victory x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps
(If you have recurring shoulder issues then please add in the above drills at least three times per week)

and then …

Two sets of:
Single Arm KB Press x 5 reps (right)
Single Arm KB Push Press x 5 reps (right)
Single Arm KB Press x 5 reps (left)
Single Arm KB Push Press x 5 reps (left)
KB Swings x 15 reps

A.
Two sets of:
10-15 Banded Internal Rotation
10-15 Banded External Rotation
5 Wall Slides (slow and controlled)
Rest as needed

B.
35-49:
Every 2 minutes, for 10 minutes (5 sets) of:
50 Double Unders
6 Power Jerks @ 60-70% of 1-RM Jerk*
*Pause 1 full second overhead every rep

50+:
Every 2 minutes, for 10 minutes (5 sets) of:
30 Double Unders
6 Power Jerks @ 60-70% of 1-RM Jerk*
*Pause 1 full second overhead every rep

Pick up the bar immeditely after the double unders. Your shoulders will be slightly fatigued but this will force you to focus on using your legs. Punch yourself under the bar and receive it in a solid lockout position.

C.
“Nuno”
Three rounds for time of:
Run 400 Meters
Front Squat x 9 reps
(barbell must start from the floor – no rack permitted)

35-49: 275/185 lbs
50-54: 225/155 lbs
55-59: 185/135 lbs

In honor of our beloved Nuno, we are doing this workout today! This is a spicy one, enjoy 🙂