June 4, 2019 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up

Spend 5 minutes rolling out the lats

Hip Opener x 90 seconds per side

T-Spine Hold on Foam Roller x 60 seconds

A.
Two sets of:
Nose To Wall Handstand Hold x 60 seconds
Rest 30 seconds

followed by …

Freestanding Handstand Marching x 10-16 reps

55+:
Wall Facing Handstand Marching x 10-16 reps

followed by …

Four sets of:
Handstand Walk to Wall + 5 Strict Handstand Push-Ups
Rest as needed

55+:
Handstand Walk to Wall + 1 Strict Handstand Push-Ups

B.
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk

Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Clean + Jerk

*Set 1 – 1 rep @ 65%
*Set 2 – 1 rep @ 70%
*Sets 3-4 – 1 rep @ 75%
*Sets 5-7 – 1 rep @ 80%
*Sets 8-10 – 1 rep @ 83-85%

C.
Every minute, on the minute, for 24 minutes (6 sets):
Minute 1 – 45 seconds of Ski Erg, Row or Bike Erg
Minute 2 – 30 seconds of Bar Muscle-Ups (55+: Chest-to-Bar Pull-Ups)
Minute 3 – 45 seconds of Assault Bike or Assault Runner
Minute 4 – 30 seconds of Strict Handstand Push-Ups (55+: Kipping Handstand Push-Ups_

Report results as follows:
Ski Erg, Row or BE – 12/14/11/14/12/13
Bar MUs – 6/6/6/5/5/4
AB or AR – 12/14/11/14/13/15
SHSPU – 10/9/11/8/8/6

D.
Three sets of:
Strict Supinated Grip Chest-to-Bar Pull-Ups x 5-7 reps (if you are unable to get your chest to the bar then please have a partner assist you or use a band)
Rest 45 seconds
DB Reverse Flies x 10-12 reps (light)
Rest 45 seconds