July 12, 2019 – Masters Games Prep

Banded Pec Stretch x 45 seconds per side

and then …

Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)

A.
35-49:

Complete wearing a 20/14 lbs weight vest:
Every minute, on the minute, for 15 minutes:
Minute 1 – Strict Muscle-Ups x 2-3 reps
Minute 2 – Strict Handstand Push-Ups x 6 reps
Minute 3 – Air Squats x 15 reps

50+:
Every minute, on the minute, for 15 minutes:
Minute 1 – Strict Muscle-Ups x 1-2 reps
Minute 2 – Strict Handstand Push-Ups x 4 reps
Minute 3 – Air Squats x 15 reps

B.
Build to todays heavy Front Squat

OR 

Four sets of:
Barbell Hip Thrust/Bridge x 5 reps @ 20X1
Rest 2 minutes
(these should be heavy)

C.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

35-49: 70/50 lbs
50+: 50/35 lbs

*Scale the load if this is too unstable overhead*

D.
Two-Three sets of:
Death March x 20 reps
Straight into …
Push-Ups x 20 reps
Rest 90 seconds