May 12, 2017 – Masters Games Prep

AM Session
Dynamic Mobility and Activation
Spend 10 minutes rolling out your t-spine & lats

One set of:
Twisted Cross Stretch x 60 seconds per side

and then . . .

Two sets of:
Wall Slides x 6 reps
Y’s, T’s, W’s x 6 reps each
Band Pull-Aparts x 10 reps (overhead)

A.
Every minute, on the minute, for 6 minutes (3 sets) complete:
Interval 1 – Air Chair Swing

x 6 reps
Interval 2 – Banded Bar MU Stomps x 15 reps

and then . . .

Three sets, not for time, of:
Bar Muscle-Ups x 4-6 reps
Handstand Walk x 50′
V-Ups x 20 reps

55+:
Three sets, not for time, of:
Bar Muscle-Ups x 1-3 reps OR Chest-to-Bar Pull-Ups x 4-6 reps
Handstand Walk x 25′
V-Ups x 20 reps

B.
Four sets of:
Power Snatch x 1.1.1
Rest as needed

*Try to increase load by 2% from last week

C.
For time:
Row 1000 Meters
Burpees over the Erg x 10 reps
Row 750 Meters
Burpees over the Erg x 15 reps
Row 500 Meters
Burpees over the Erg x 20 reps
Row 250 Meters
Burpees over the Erg x 25 reps

PM Session (Best performed 3-4 hours between sessions)
A.
Two sets of:
One-Arm Press x 5 reps each arm
Rest 2-3 minutes

followed by…

Two sets of:
100-Foot One-Arm Suitcase Carry with Right Hand
immediately followed by…
100-Foot One-Arm Suitcase Carry with Left Hand
Rest 2-3 minutes

followed by…

Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes

B.
Three sets of:
GHD Sit-Ups x 20 reps
Rest 90 seconds