July 16, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
KB Ankle Pulse x 10-12 reps per leg

To complete, not for time:
20 Forward Leg Swings per leg
20 Lateral Leg Swings per leg
20 Banded Lateral Walks (20 each direction)
20 Forward/Backward Banded Walks

20 Air Squats
10 Hollow Body/Superman Swings

and finish with …

10 Clean and Presses with an empty barbell
+ 20 Up and Outs with an empty barbell

Coach Jared Enderton has filmed a portion of this warm-up so you may reference his video

as well.

A.
35-49:
Two sets, not for time, of:
Row 1000 Meters @ 75-80% effort
3 Legless Rope Climbs (15′)
15 Strict Handstand Push-Ups to 3/1.5″ deficit
20 Alternating Pistols
60 seconds of L-Sit
(accumulated if you can’t make it in one set)
Rest as needed

50+:
Two sets, not for time, of:
Row 1000 Meters @ 75-80% effort
2 Legless Rope Climbs (15′)
10-15 Strict Handstand Push-Ups
10 Alternating Pistols
60 seconds of L-Sit
(accumulated if you can’t make it in one set)
Rest as needed

B.
Every two minutes, for 10 minutes (5 sets):
Power Clean + Squat Clean + Jerk

and then …

Every two minutes, for 10 minutes (5 sets):
Clean + Jerk

Build over the sets to establish a heavy complex.

C.
For time:
21-15-9
Deadlifts
Bar Facing Burpees Over the Barbell

35-49:

225/155 lbs
50+: 185/135 lbs

D.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111