July 17, 2017 – Masters Games Prep

AM Session
Dynamic Mobility & Activation
Two sets of:
Overhead Barbell Underarm Stretch x 45 seconds
Butterfly Pulse x 6-8 reps

and then . . .

One set of:
60 Second Prone Plank Hold
30 Second Scapular Circles from Push-Up Position
10 Push-Ups
Rest 15 seconds
30 Second One Arm Supinated-Grip Hang from Pull-Up Bar (15 seconds per arm)
Rest 15 seconds
Kettlebell Windmill x 5 reps each side

A.
In 15-20 minutes build to a heavy Snatch for the day.

B.
For time:
15 Ring Muscle-Ups
100-Foot Handstand Walk
30 Toes-to-Bar

55+:

12 Ring Muscle-Ups
60+: 10/8 Ring Muscle-Ups; 75-Foot Handstand Walk

C.
Two sets of:
Wide-Grip Pull-Ups x max reps
(find a width at which you cannot default to your traps and must engage your lats)
Rest as needed

Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

PM Session
A.
Four sets of:
Row 1000 meters @ 2000 meter PR pace
Rest 2 minutes

B.
Three sets of:
Seated Hamstring Curls x 25 reps (fast)
Rest as needed
Ab-Wheel Roll-Out x 10-12 reps
Rest as needed