June 11, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes mashing the calves with a kettlebell handle.

Two sets of:
Hawaiian Squats x 5-7 reps per side
Wrist Stretch x 30 seconds

Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Donkey Kicks
30 seconds of Jumping Lunges or Mountain Climbers

A.
Legless Rope Climb Hang Hold

x 10 seconds

and then …

Every 90 seconds, for 6 minutes (4 sets), complete:
Rope Climb Mount + Pull-Up Taps x 2 reps each arm

and then …

Two sets of:
Pistol Squat Balance x 10 seconds each leg (you may hold onto the rack if needed)
Rest as needed

and then …

Every 90 seconds, for 6 minutes (4 sets), complete:
Candlestick Roll to Pistol Squat x 2 reps per side

B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps + Jerk

*Set 1-2 @ 65%
*Set 3-4 @ 70%
*Sets 5-7@ 75%
*Sets 8-10 @ 80%

C.
35-49:
Three sets of:
Run 800 Meters
10/8 Ring Muscle-Ups
25 Wall Ball Shots (30/20 lbs)
Rest 4 minutes

50-54:
Three sets of:
Run 800 Meters
8/6 Ring Muscle-Ups
25 Wall Ball Shots (30/20 lbs)
Rest 4 minutes

55+:
Three sets of:
Run 800 Meters
6/4 Ring Muscle-Ups
25 Wall Ball Shots (20/14 lbs)
Rest 4 minutes

D.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111