June 13, 2018 – Masters Games Prep

Two sets of:
Band Distracted Hamstring Floss x 60 seconds per side
Foam Roller Hamstring Curls x 10 reps
Hollow Rocks x 30 seconds

and then …

CrossOver Symmetry Rows x 8 reps
CrossOver Symmetry Pull-Downs x 8 reps
CrossOver Symmetry 90/90 Drill x 8 reps
CrossOver Symmetry Reverse Flys x 8 reps
CrossOver Symmetry Victory

x 8 reps

and then …

Row 500 Meters @ an easy to moderate pace

A.
Four sets of:
Single Arm Deadlift x 8 reps per side
Rest as needed

and then …

Two sets of:
Sumo Dimmel Deadlifts x 20 reps @ 40% of 1-RM Deadlift
Rest as needed

B.
35-49:
Every 8 minutes, for 24 minutes (3 sets):
400 Meter Run
10 Thrusters (135/95 lbs)
10 Bar Facing Burpees
10 Bar Muscle-Ups

50-54:
Every 8 minutes, for 24 minutes (3 sets):
400 Meter Run
10 Thrusters (115/75 lbs)
10 Bar Facing Burpees
8 Bar Muscle-Ups

55+:
Every 8 minutes, for 24 minutes (3 sets):
400 Meter Run
10 Thrusters (95/65 lbs)
10 Bar Facing Burpees
6 Bar Muscle-Ups OR 10 Chest-to-Bar Pull-Ups

C.
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x10 Reps
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed