July 23, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Spend 60 seconds in a butterfly stretch

Straight into …

DROM Series x 4 repetitions per movement

and then …

Barbell Warm-Up (use an empty barbell and focus on positioning)
Two sets of:
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
3 Hang Clean
3 Push-Press
3 Clean & Jerks

A.
Every minute, on the minute, for 6 minutes, complete:
Clean + Jerk
Sets 1-2: 65% of 1-RM
Sets 3-4: 70% of 1-RM
Set 5: 75% of 1-RM
Set 6: 80% of 1-RM

Every 90 seconds, for 6 minutes, complete:
Clean & Jerk @ 80-85% of 1-RM

B.
35-49:
For total time:
21 Deadlifts (225/155 lbs)
100-Foot Handstand Walk
15 Deadlifts
100-Foot Handstand Walk
9 Deadlifts
100-Foot Handstand Walk

50+:

For total time:
21 Deadlifts (185/135 lbs)
50-Foot Handstand Walk
15 Deadlifts
50-Foot Handstand Walk
9 Deadlifts
50-Foot Handstand Walk

Time Cap: 20:00

C.
Three sets of:
DB Curls x 6-8 reps per arm @ 2011
Rest 45 seconds
DB Reverse Flies x 10-12 reps (light)
Rest 45 seconds