May 31, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch

x 3 pulses per side

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 …

Two sets of:
C2B Elbow Drivers x 15 reps
Rest as needed
Prone Plank Taps x 20 reps
Rest as needed

A.
One set of:
Extensor Stretch for False Grip x 30 seconds

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Strict Muscle-Up x 1-2 reps
*If you don’t have a strict muscle-up, then please complete:
Ring Pull-Ups with False Grip x 3-5 reps

**If you have been dealing with any shoulder discomfort this week then omit the strict muscle-ups and do complete hollow rocks x 30 seconds**

Followed by. . .

Every minute, on the minute, for 6 minutes:
Ring Dips x 6-8 reps
55+: Ring Dips or Stationary Dips x 4-6 reps

B.
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat

C.
35-54:
For time:
30 Power Snatches (135/95 lbs)
30 Burpee Box Jump Overs
30 Pull-Ups

55+:

For time:
30 Power Snatches (95/65 lbs)
30 Burpee Box Jump/Step Overs
30 Pull-Ups

**If your shoulders are tired/sore from the week of training then substitute 40 Toes-to-Bar for 30 Power Snatches**

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