July 25, 2018 – Masters Games Prep

Mash Pecs
Foam Roll T-Spine

and then …

Two sets of:
Prone PVC Pipe Pass Thrus x 10 reps
Shoulder Circles x 10 reps in each direction
Scap Push-Ups x 10 reps
Push-Ups x 10 reps

and then …

Forward Leg Swings x 15 reps
Lateral Leg Swings x 15 reps
Upper Body Banded Warm-Up

A.
35-54:
Two-Three sets of:
Muscle-Ups x 6-10 reps
Rest 60-90 seconds

55+:
Two-Three sets of:
Muscle-Ups x 4-8 reps
Rest 60-90 seconds

Note: Looking for some volume acculumulation but if you are having any issues with your elbow then please keep the volume low.

B.
Three sets of:
Front Rack Reverse Lunges x 12 reps
Rest 2 minutes

Build in weight for these lunges.

C.
For time:
1000 Meter Row
15 Power Cleans
30 Burpee Box Jump-Overs (24/20″)
40 Chest-to-Bar Pull-Ups
30 Burpee Box Jump-Overs (24/20″)
15 Power Cleans
1000 Meter Row

35-49:

185/135 lbs
50-54: 155/115 lbs
55+:
For time:
1000 Meter Row
12 Power Cleans (135/95 lbs
24 Burpee Box Jump-Overs/Step-Overs (24/20″”)
30 Chest-to-Bar Pull-Ups; 60+: 20 Chest-to-Bar Pull-Ups
24 Burpee Box Jump-Overs/Step-Overs (24/20″”)
12 Power Cleans (135/95 lbs
1000 Meter Row

D.
Three sets of:
1/2 Kneeling Landmine Rotations x 10 reps each side
Rest 30 seconds
Ab-Wheel Rollouts x 10 reps
Rest 30 seconds

Optional Session (Best performed 3-4 hours between sets)
Five-Six sets of:
Hill Sprints x 100 Meters
Rest as you walk down the hill