June 21, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch

x 60 seconds per side
Wrist Stretch x 30 seconds per wrist

Deep Squat Progression x 5 reps

and then …

Assault Bike x 30 seconds
Banded Lateral Walks x 30 seconds each direction
Assault Bike x 30 seconds
Banded Glute Bridges x 30 seconds
Assault Bike x 30 seconds
Banded Squats x 30 seconds

and finish with …

Barbell Front Squat x 5 reps @ 3211

A.
One set of:
Extensor Stretch for False Grip

x 30 seconds

Followed by. . .

Three sets of:
Strict Muscle-Ups x Max Reps
Rest 30 seconds
Heavy Double-Unders x 40 reps
Rest as needed

B.
Build to today’s heavy complex of…
1 Pause Front Squat + 2 Front Squats

For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo.

C.
2014 Regionals Event 7
For time:
64 Pull-Ups
8 Overhead Squats

35-49: 205/135 lbs
50+: 185/105 lbs

D.
Three sets of:
Posted Single-Leg Deadlift (left) x 8-10 reps @ 3011
Posted Single-Leg Deadlift (right) x 8-10 reps @ 3011
Rest 60 seconds
Reverse Snow Angles x 20 reps (slow and controlled)
Rest 60 seconds