June 24, 2017 – Masters Games Prep

A.
Complete as many reps as possible in 4 minutes of:
Strict Muscle-Ups

Rest 2 minutes, and then…

Every 30 seconds, for 3 minutes, complete (6 sets):
Cast Swing + Pop Swing

and then . . .

Every 30 seconds, for 5 minutes, complete (10 sets):
Muscle-Up x 1-2 reps (work on catching high)

B.
Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% x 2 reps
*Set 6 – 85% x 2 reps
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

C.
Four rounds for time of:
20 Chest-to-Bar Pull-Ups
20 Wall Ball Shots

Immediately into a 1 mile run (perform the mile wearing a weight vest)

35-49: 30 lbs to 10′ target; 20 lbs to 9′ target
50-54: 20 lbs to 10′ target; 14 lbs to 10′ target
55-59: 15 Chest-to-Bar Pull-Ups; 20 lbs to 10′ target; 10 lbs to 10′ target
60+: 10 Chest-to-Bar Pull-Ups; 20 lbs to 10′ target; 10 lbs to 10′ target

Optional Session
A.
Three sets of:
4 Minutes of Forward Sled Drag
Rest 20 seconds
1 Minute of Reverse Sled Drag
Rest 20 seconds

B.
Two sets of:
Yoke Carry x 100′
Rest as needed

C.
Three sets of:
L-Sit Flutter Kicks (with locked knees) x max time/reps
Rest 60 seconds
Straight Leg Sit-Ups x 10 reps
Rest 60 seconds
Seated L-Sit Double Leg Lifts

x 30 reps
Rest 2 minutes between sets