June 16, 2018 – Masters Games Prep

Note:
If you are feeling extra tired this week then reduce the volume today or take the weekend off and get outside to do something fun (trail bike ride, hike, SUP, etc)

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 2-3 Strict Muscle-Ups; 55+: Banded Strict Muscle-Ups x 2-3 reps
Minute 2 – 5-6 Strict Handstand Push-Ups with a 3/1.5″ deficit; 55+: Strict Handstand Push-Ups with no deficit
Minute 3 – DB Reverse Flys on bench x 10 reps

B.
“Tino”
35-44:

For time:
100/75 Calories of Assault Bike
75 Box Jump-Overs (24/20″)
50 Toes to Bar
25 Deadlifts (315/215 lbs)

45-54:
For time:
90/60 Calories of Assault Bike
60 Box Jump-Overs (24/20″)
40 Toes to Bar
20 Deadlifts (255/185 lbs)

55+:
For time:
75/50 Calories of Assault Bike
50 Box Jump-Overs/Step-Overs (24/20″)
30 Toes to Bar
15 Deadlifts (225/155 lbs)

Give this a shot if you’d like an additional skill based conditioning session (rest until fully recovered):
35-49:
Four rounds for time of:
50-Foot Handstand Walk
25 Double Unders
10 Toes-to-Bar

50-54:
Four rounds for time of:
25-Foot Handstand Walk
25 Double Unders
10 Toes-to-Bar

55+:
Four rounds for time of:
15-Foot Handstand Walk
25 Double Unders
10 Toes-to-Bar

C.
Three sets of:
Barbell Glute Bridges x 8 reps
Rest 30 seconds
Single Leg Banded Leg Curl x 8-10 reps each leg
Rest 60 seconds

Optional Running Session (Best performed with a friend)
Run 1600 Meters @ 65-75% effort

Rest 3-5 minutes, and then…

For time:
Run 2 Miles (3200 meters)

Rest as needed, and then…

Run 1600 Meters @ 65-75% effort