June 25, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Banded Scarecrow

x 3 minutes

and then …

CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs x 10 reps
CrossOver Symmetry Victory x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps
(If you have recurring shoulder issues then please add in the above drills at least three times per week)

and then …

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
3 Hang Clean
3 Squat Clean

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 …

Every 90 seconds, for 6 minutes, complete:
35-49:
Legless Rope Climb + Rope Climb

50+:
2 Rope Climbs

B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Hang Clean

Take the 8 sets to build to a heavy complex.

C.
35-49:
For time:
100-Foot Handstand Walk
100 Double-Unders
75-Foot Handstand Walk
75 Double-Unders
50-Foot Handstand Walk
50 Double-Unders
25-Foot Handstand Walk
25 Double-Unders

50+:
For time:
75-Foot Handstand Walk
75 Double-Unders
50-Foot Handstand Walk
50 Double-Unders
25-Foot Handstand Walk
25 Double-Unders
15-Foot Handstand Walk
15 Double-Unders

D.
Three sets of:
DB Curls x 6-8 reps per arm @ 2011
Rest 45 seconds
DB Reverse Flies x 10-12 reps (light)
Rest 45 seconds