June 23, 2018 – Masters Games Prep

StrongFit Shoulder Opener

Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Max Strict Pronated Grip Pull-Ups in 30 seconds
Minute 2 – Kipping Handstand Push-Ups x 5-6 reps with a 4.5/3″ deficit; Kipping Handstand Push-Ups x 4 reps with 3/1.5″ deficit
Minute 3 – DB Reverse Flys with rings x 10 reps

B.
“Holte”
35-44:

For time:
1200 Meter Run
immediately followed by…
Three rounds of:
100-Foot Handstand Walk (25-foot unbroken segments)
10 Front Squats (185/135 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Toes to Bar
immediately followed by…
1200 Meter Run

45-49:
For time:
1200 Meter Run
immediately followed by…
Three rounds of:
100-Foot Handstand Walk (5-foot unbroken segments)
10 Front Squats (185/135 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Toes to Bar
immediately followed by…
1200 Meter Run

50-54:
For time:
1200 Meter Run
immediately followed by…
Three rounds of:
50-Foot Handstand Walk (5-foot unbroken segments)
10 Front Squats (155/115 lbs)
20 Burpee Box Jump-Overs (24″/20″)
20 Toes to Bar
immediately followed by…
1200 Meter Run

55+:
For time:
1200 Meter Run
immediately followed by…
Three rounds of:
25-Foot Handstand Walk
10 Front Squats (135/95 lbs)
15 Burpee Box Jump-Overs/Step-Overs (24″/20″)
15Toes to Bar
immediately followed by…
1200 Meter Run

C.
Three sets of:
Prone Lying Hamstring Curls x 8 reps @4111
Rest 30 seconds
Reverse Hypers x 15 reps
Rest 60 seconds