July 24, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Banded Scarecrow

x 3 minutes

and then …

CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs x 10 reps
CrossOver Symmetry Victory x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps
(If you have recurring shoulder issues then please add in the above drills at least three times per week)

and then …

Two sets of:
Single Arm KB Press x 5 reps (right)
Single Arm KB Push Press x 5 reps (right)
Single Arm KB Press x 5 reps (left)
Single Arm KB Push Press x 5 reps (left)
Goblet Squats x 10 reps
KB Swings x 15 reps

A.
Three sets of:
Posted Single Leg Deadlift x 6-8 reps per leg
Rest 30 seconds between legs; 45 seconds between sets

B.
Five sets of:
Bench Press x 2-3 reps
Rest 2 minutes

Start at 70% of 1-RM and build over the course of five sets to a heavy 2-3 reps.

C.
35-49:
For time:
1500 Meter Bike Erg
25 Chest-to-Bar Pull-Ups
1000 Meter Bike Erg
25 Chest-to-Bar Pull-Ups
500 Meter Bike Erg

50+:
For time:
1000 Meter Bike Erg
15 Chest-to-Bar Pull-Ups
750 Meter Bike Erg
15 Chest-to-Bar Pull-Ups
500 Meter Bike Erg

Hit the first bike at 85% effort and get a feel for what you’ll have to push hard with on the final set. Be as aggressive as possible on the pull-ups, then give everything you have to finish off the workout for the final 500 meter bike.