June 27, 2018 – Masters Games Prep

Two sets of:
Band Distracted Hamstring Floss x 60 seconds per side
Foam Roller Hamstring Curls x 10 reps
Hollow Rocks x 30 seconds

and then …

CrossOver Symmetry Rows x 8 reps
CrossOver Symmetry Pull-Downs x 8 reps
CrossOver Symmetry 90/90 Drill x 8 reps
CrossOver Symmetry Reverse Flys x 8 reps
CrossOver Symmetry Victory x 8 reps

and then …

Row 500 Meters @ an easy to moderate pace

A.
35-49:
Two sets, not for time, of:
Assault Bike x 30/20 calories
3 Legless Rope Climbs
20 Alternating Pistols
20 Toes-to-Bar
Rest as needed

50-54:
Assault Bike x 30/20 calories
2 Legless Rope Climbs
10 Alternating Pistols
20 Toes-to-Bar
Rest as needed

55+:
Assault Bike x 30/20 calories
1 Legless Rope Climbs
20 Overhead Walking Lunges (55/35 lbs plate)
20 Toes-to-Bar
Rest as needed

*Reduce the volume, if needed, with the pistols as some of you have shared that they can wreck havoc on your body.

B.
Fifteen sets of:
*Deadlift x 1 rep @ 75% of 1-RM Deadlift
Rest 30 seconds

*This needs to be as explosive as possible during the concentric phase

Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

Check out this great drill for improving your deadlifts: https://invictusfitness.com/blog/deadlift-box-drill-ensure-posterior-chain-recruitment/

C.
35-49:
Every 8 minutes for 24 minutes (3 sets):
400 meter Run (Assault Runner or Equivalent)
20 GHD Sit-Ups
12 Burpee Box Jump-Overs (24/20″)
5 Ground to Overhead (205/155 lb.)

50-54:
Every 8 minutes for 24 minutes (3 sets):
400 meter Run (Assault Runner or Equivalent)
20 GHD Sit-Ups
12 Burpee Box Jump-Overs (24/20″)
5 Ground to Overhead (185/135 lb.)

55+:
Every 8 minutes for 24 minutes (3 sets):
400 meter Run (Assault Runner or Equivalent)
20 GHD Sit-Ups
10 Burpee Box Jump-Overs/Step-Overs (24/20″)
5 Ground to Overhead (155/115 lb.)