July 15, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Spend 2 minutes rolling out the pecs

and then …

Twisted Cross Pec Stretch x 30 seconds per side
T-Spine Pulse on Foam Roller x 60 seconds

and then …

Holding a band overhead, pull the band apart until there is tension in your shoulders and perform the following:
5 Overhead Squats with a 3 second hold at the bottom
10 Presses in the Receiving Position from behind the neck

and then…

Using a resistance band, please perform the following drills:

Two sets:
Shoulder Abduction x 10 reps per arm
(place a light band under the left foot. Grab the other end of the band by the left hand and perform 10 lateral raises to 90 degrees. Repeat with the right side)
Banded Face Pulls x 10 reps
Single Arm Lat Pull-Down x 10 reps per arm
(place a light band on a pull-up bar. Stand slightly behind the pull-up bar and reach up to grab the band. Pull the band down to your side, focusing on keeping the shoulder pinned down and lat engaged. Repeat with the opposite side)
Rest as needed

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 65% of 1-RM Snatch

B.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

C.
35-49: Take 5-7 minutes to build to 185/135 lbs snatch

50+: Take 5-7 minutes to build to 135/95 lbs snatch

35-49:
For time:
9 Muscle-Ups
9 Snatches (135/95 lbs)
7 Muscle-Ups
7 Snatches (155/115 lbs)
5 Muscle-Ups
5 Snatches (185/135 lbs)

50+:
For time:
9 Snatches (95/65 lbs)
5 Muscle-Ups
7 Snatches (115/75 lbs)
4 Muscle-Ups
5 Snatches (135/95 lbs)
3 Muscle-Ups

You may preload barbells.

Time cap: 15:00

D.
Four sets of:
EZ-Bar Bicep Curl x 6-8 reps
EZ-Bar Tricep Extension x 6-8 reps

Additional Sessions
Run Session
For time:
Run a 5k (3.1 miles)

Strongman and Gymnastics Session
A.
Three rounds for time:
20 Sandbag Squats
150-Foot Sled Push

35-49: 100/75 lbs
50+: 75/50 lbs

The point of this workout is to go without stopping between rounds. You are supposed to reach complete muscle failure on the final sled push. You do not need to time yourself, some people like it and others don’t.

B.
35-49:
Three rounds for time of:
50 Double-Unders
50′ Handstand Walk

50+:
Three rounds for time of:
40 Double-Unders
25′ Handstand Walk

C.
Three sets of:
Paloff Hold x 30 seconds (left)
Rest 15 seconds
Paloff Hold x 30 seconds (right)
Rest 15 seconds
L-Sit Hold x 30 seconds
Rest 60 seconds

Row Session
For time:
Row 2,000 Meters