July 22, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
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 …

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.
Take 10 minutes to build to 75% of your snatch and then …

Every minute, on the minute, for 20 minutes:
Interval 1 – 15 Heavy Rope Double-Unders or 25 Double-Unders
Interval 2 – Snatch x 1 rep @ 75%

Rest until fully recovered, and then …

B.
35-49:
For times:
30 Calorie Assault Bike
Ring Muscle-Ups x 10/8 reps
Rest 60 seconds
25 Calorie Assault Bike
Ring Muscle-Ups x 8/6 reps
Rest 60 seconds
20 Calorie Assault Bike
Ring Muscle-Ups x 6/4 reps

50+:
For times:
30 Calorie Assault Bike
Ring Muscle-Ups x 6/4 reps
Rest 60 seconds
20 Calorie Assault Bike
Ring Muscle-Ups x 4/2 reps
10 Calorie Assault Bike
Ring Muscle-Ups x 2/1 reps

C.
Three sets of:
Back Squats x 8 reps @ 75-80%
Rest as needed

D.
Three sets of:
Banded Tricep Pull-Downs x 15 reps
Reverse Snow Angels x 20 reps
Rest as needed

Additional Sessions
Run Session
Six sets of:
Hill Sprints x 100 Meters
Rest as you walk down the hill

Strongman Session
A.
Four sets of:
Yoke Carry x 50′
Rest 3 minutes

(Load this up so that it is heavy but you won’t stop except to turn around at the 25′ mark)

B.
Four sets of:
Bike Erg or Assault Bike x 25/20 calories
Heavy Farmers Carry x 100′
Rest 60 seconds

C.
35-49:
Every minute, on the minute, for 6 minutes:
20/14 lbs Medicine Ball GHD Sit-Ups x 8-10 reps

50+:
Every minute, on the minute, for 6 minutes:
GHD Sit-Ups x 8-10 reps

Row Session
For time:
500 Meter Row