May 2, 2018 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Warm-Up Video
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

Two sets of:
Sloth Viking Press x 10 reps
Rest as needed

A.
Two sets of:
Handstand Marching x 12-16 reps
55+: Handstand Marching Against Wall x 12-16 reps
Rest as needed

Three sets of:
Handstand Walk to Wall x 15’+ 10 Seconds HS Hold + 3-5 Strict Handstand Push-Ups
Rest as needed
55+: Handstand Walk to Wall x 5’+ 10 Seconds HS Hold + 1-3 Strict Handstand Push-Ups (If you don’t have strict handstand push-ups then just do the HS Walk + Hold. Use assistance on the HS Walk if needed).

B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 8 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 2 reps @ 85%
Rest 2-3 minutes between sets.

C.
Two rounds for time of:
400 Meter Run
30 Wall Ball Shots
500 Meter Row
30 Hand Release Push-Ups
400 Meter Run
30 Pull-Ups
500 Meter Row
30 Box Jump Overs

35-54: 20/14 lbs to 10′ target; 24/20″
55+:

20/10 lbs to 9′ target; 24/20″ Step-Ups okay

Note:

This is a longer, grinding workout. I want you to find a good pace that you’ll be able to maintain throughout the workout (this will take you around 30ish minutes). Push the pace on the runs but be effecient with your breathing so you can run straight to the next movement.