June 29, 2019 – Masters Games Prep

Dynamic Warm-Up
Two sets of:
30 seconds of Ring-Rows
30 seconds of Prone Plank hold
30 seconds of Superman/Hollow Body Swing
30 seconds of V-Ups
30 seconds of Donkey Kicks
30 seconds of Jumping Lunges or Mountain Climbers

Shoulder Prehab

Lateral Raise Series
Two sets of:
Side x 15 reps
Front x 15 reps
Bent-Over x 15 reps
Rest as needed

Keep this very light and focus on pulling the shoulder back and down to keep the scapula tight during the entire series.

A.
Every 2 minutes, for 6 minutes (3 sets), complete:
Narrow Grip Overhead Squat x 2 reps @ 2211

and then …

Every 2 minutes, for 10 minutes (5 sets), complete:
Overhead Squat x 1 rep (no tempo)

Build in weight to a heavy overhead squat.

B.
35-49:
For time:
Run 1 mile
30 Chest-to-Bar Pull-Ups
50 Wall Ball Shots (30 lbs to 10′ target/20 lbs to 9′ target)
30 Chest-to-Bar Pull-Ups
Run 1 mile

50+:
For time:
Run 1 mile
Three rounds of:
15 Chest-to-Bar Pull-Ups
15 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
Run 1 mile

If you feel like you need to work more on strength endurance, then please do this workout instead:

“DeHart”
Complete as many rounds and reps as possible in 4 minutes:
Power Clean x 1 rep
Thruster x 1 rep
Shoulder to Overhead x 1 rep

35-49: 185/135 lbs
50-54: 155/105 lbs
55+: 135/95 lbs

Rest until fully recovered and then …

Four rounds for time of:
15 Chest-to-Bar Pull-Ups
10 Front Squats

35-49: 155/105 lbs
50-54: 135/95 lbs
55+: 115/75 lbs

and then …

Please plan one of the following activities for today or tomorrow:
Mountain Bike Ride
Paddle Boarding
Open Water Swim
Ropes Course