July 14, 2018 – Masters Games Prep

A.
Six sets of:
Bench Press x 2 reps @ 80%
Rest 60-90 seconds

B.
35-54:

“Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (45/33 lbs)
30 Pull-Ups

Immediately followed by…

“Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
135/95 lb Squat Snatches
50-54: 115/75 lbs

Immediately followed by…

“Diane-ish”

For time:
30 Deadlifts (225/155 lbs)
30 Strict Handstand Push-Ups

55+:
“Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (45/33 lbs)
30 Pull-Ups

Immediately followed by…

“Amanda”
Complete rounds of
6, 4 and 2 reps of:
Muscle-Ups
9, 7 and 5 reps of:
95/65 lb Squat Snatches

Immediately followed by…

“Diane-ish”
For time:
30 Deadlifts (185/135 lbs)
15 Strict Handstand Push-Ups

C.
Three sets of:
Prone Lying Hamstring Curls x 10 reps @ 4111
rest 30 seconds
Reverse Hypers x 20 reps
Rest 60 seconds

Optional Session (Best performed with a loved one)
Five sets for times of:
800 Meter Run
Rest 3 minutes between sets

Please note splits for each of the five sets.