July 4, 2018 – Masters Games Prep

One set of:
Twisted Cross Stretch x 60 seconds per side

and then . . .

Two sets of:
Wall Slides x 6 reps
Y’s, T’s, W’s x 6 reps each

and then . . .

Two sets of:
Med Ball Hamstring Curls x 5 reps
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)

A.
35-49:

Two sets, not for time, of:
Run 800 Meters
Handstand Push-Ups x 10-15 reps at @ 4.5/3″ deficit
Ring Muscle-Ups x 8 reps
Rest as needed

50-54:
Two sets, not for time, of:
Run 800 Meters
Handstand Push-Ups x 8-12 reps at @ 4.5/3″ deficit
Ring Muscle-Ups x 6 reps
Rest as needed

55+:
Two sets, not for time, of:
Run 800 Meters
Handstand Push-Ups x 8-12 reps
Ring Muscle-Ups x 5/3 reps
Rest as needed

B.
Twelve sets of:
*Deadlift x 1 rep @ 80% of 1-RM Deadlift
Rest 30 seconds

*This needs to be as explosive as possible during the concentric phase

Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

Here is a great video that goes over your pull for the deadlift.

C.
35-49:
Every 10 minutes, for 30 minutes, complete (3 sets):
Row 1000 meters
24/20″ Burpee Box Jump Overs x 20 reps
Legless Rope Climb x 2 ascents

50-54:
Every 10 minutes, for 30 minutes, complete (3 sets):
Row 1000 meters
24/20″ Burpee Box Jump Overs x 20 reps
Legless Rope Climb x 1 ascent
Rope Climb x 1 ascent

55+:

Every 10 minutes, for 30 minutes, complete (3 sets):
Row 1000 meters
24/20″ Burpee Box Jump Overs/Step Overs x 20 reps
Rope Climbs x 2 ascents (do not use legs for the first 3 pulls)