June 2, 2018 – Masters Games Prep

Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Deep Squat Progressions

45 seconds Band Assisted Lat Stretch (left)
45 seoncs Prone PVC Pipe Pass Thrus
10 Kettlebell Swings
10 Goblet Squats
10 Single Arm Press (5 per side)
Rest as needed

A.
Four sets, not for time, of:
Double-Unders x 50 reps
Pistols x 10 reps*
Rest as needed

We haven’t done pistols in a while so I don’t necessarily want this for time. Just move through this and see how they feel (we will be adding more of these into the program). If you aren’t comfortable doing pistols, then please substitute one of the following exercises:

Candlestick Roll to Pistol Squat
Banded Pistol Squat

B.
35-54:
For Time:
Assault Bike x 15 calories
Thrusters x 15 reps (135/95 lbs)
Bar Muscle-Ups x 15 reps
Assault Bike x 15 calories

Rest 4 minutes, and then …

For Time:
Run 600 Meters
Strict Handstand Push-Ups x 20 reps
Deadlifts x 20 reps (225/185 lbs)
Run 600 Meters

Rest 4 minutes, and then …

For Time:
Row 1000 Meters
Burpees over the Erg x 25 reps
Chest-to-Bar Pull-Ups x 25 reps

55+:
For Time:
Assault Bike x 15 calories
Thrusters x 15 reps (115/75 lbs)
Bar Muscle-Ups x 7 reps
Assault Bike x 15 calories

Rest 4 minutes, and then …

For Time:
Run 600 Meters
Strict Handstand Push-Ups x 10 reps*
Deadlifts x 20 reps (185/155 lbs)
Run 600 Meters
*Can sub L-Seated DB Presses x 20 reps if you don’t have sHSPU

Rest 4 minutes, and then …

For Time:
Row 1000 Meters
Burpees over the Erg x 20 reps
Chest-to-Bar Pull-Ups x 20 reps

C.
Two Sets of:
1/2 Kneeling Landmine Press x 12 reps each arm
Landmine Row x 12 reps each arm
Rest 2 minutes

followed by…

Two Sets of:
Banded Tricep Pushdown x 12 reps each side
Rest 30 seconds
DB Lateral Raises x 12 reps
Rest 30 seconds

Optional Session (Best performed with friends)
Three sets of:
1600 Meters
Rest 4 minutes

These don’t need to be all out miles but try to maintain the same pace for all three sets (goal should be 80% of your best mile time)