July 7, 2018 – Masters Games Prep

StrongFit Shoulder Opener

Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps

A.
Five sets of:
*Bench Press x 3 @ 75%
Rest 45-60 seconds

*Press as fast as possible all the way to lockout.

Two sets of:
Floor Press x 8 reps
Rest as needed

B.
35-49:
Three rounds for time of:
8 Burpee Ring Muscle-Ups
64 Double Unders

Rest 4 minutes, and then…

Three rounds for time of:
400 Meter Run (on Assault Runner if possible)
20 Deadlifts (185/135 lbs)

50-54:

Three rounds for time of:
6 Burpee Ring Muscle-Ups
64 Double Unders

Rest 4 minutes, and then…

Three rounds for time of:
400 Meter Run (on Assault Runner if possible)
20 Deadlifts (185/135 lbs)

55+:
Three rounds for time of:
4 Burpee Ring Muscle-Ups
64 Double Unders

Rest 4 minutes, and then…

Three rounds for time of:
400 Meter Run (on Assault Runner if possible)
20 Deadlifts (155/115 lbs)

*If your shoulders are tired from the weeks training, then please substitute 20 Ring Dips (15 Ring Dips for 50-54 and 10 Ring Dips for 55+) for the Burpee Ring Muscle-Ups

C.
Three sets of:
Barbell Hip Thrust x 10 reps
Rest 30 seconds
Single Leg Banded Leg Curl x 10 reps each leg
Rest 60 seconds

Optional Session

(Best performed with a loved one)

Run Session
For times:
2400 Meter Run
Rest 60 seconds
1600 Meters Run