June 17, 2017 – Masters Games Prep

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM

B.
For time:
18 Bar Muscle-Ups
9 Deadlifts
14 Bar Muscle-Ups
7 Deadlifts
10 Bar Muscle-Ups
5 Deadlifts

35-49: 275/225 lbs
50-54: 255/205 lbs; 14 Bar Muscle-Ups; 10 Bar Muscle-Ups; 6 Bar Muscle-Ups
55+: 225/185 lbs; 8 Bar Muscle-Ups/Chest-to-Bar Pull-Ups; 6 Bar Muscle-Ups/Chest-to-Bar Pull-Ups; 4 Bar Muscle-Ups/4 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 15:00, and then…

35-49:
Three rounds for time of:
3 Legless Rope Climbs
12 Parallette Handstand Push-Ups to 4.5/3″ Deficit

50-54:
Three rounds for time of:
2 Legless Rope Climbs
10 Parallette Handstand Push-Ups to 4.5/3″ Deficit

55+:
Three rounds for time of:
1 Legless Rope Climb + 1 Rope Climb with Legs
6 Parallette Handstand Push-Ups to 3/1.5″ Deficit

Be safe with this training session. If that weight is too heavy for you to perform safely in training, scale it back.

Optional Session
One set of:
150-Foot Sandbag Carry

Goal is max load – 50% of 1-RM deadlift would be ideal. No stopping at any point.

Two sets of:
200-Foot Reverse Sled Drag (Heavy but no stopping)
Rest as needed

One set of:
600-Foot Prowler Sprint
(no stopping!)