May 23, 2018 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch

x 30 seconds each partner
Band Assisted Hamstring Floss x 15 pulses per leg

and then …

Upper Body Warm-Up Series
Leg Reach x 5 reps

and then …

Handstand Marching x 12-16 reps
55+: Handstand Marching Against Wall

x 12-16 reps

A.
Two sets of:
Handstand Walk x Max Distance
Rest as needed

Note:
I’d like to see where everyone is at with a max distance handstand walk. Make sure you have properly recovered before you take your second attempt.

B.
Deadlift x 2 reps
*Sets 1-3 @ 70%
Set 4 @ 75%
Set 5 @ 80%
Set 6 @ 85%
Set 7 @ 90%

For sets 1 – 3 stand as fast as you possibly can during the concentric phase of the lift.

C.
“Khufu”
35-49:
For time:
10 Power Cleans (205/145 lbs)
20 Strict Handstand Push-Ups
30 Alternating Dumbbell Snatch (70/50 lbs)
40 Wall Ball Shots (20/14 lbs to 10′ target)
50 Calorie Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatch (70/50 lbs)
20 Strict Handstand Push-Ups
10 Power Cleans (205/145 lbs)

50+:
For time:
10 Power Cleans (165/105 lbs)
10 Strict Handstand Push-Ups*
30 Alternating Dumbbell Snatch (50/35 lbs)
40 Wall Ball Shots (20/10 lbs to 9′ target)
50 Calorie Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatch (50/35 lbs)
10 Strict Handstand Push-Ups
10 Power Cleans (165/105 lbs)

*If you don’t have sHSPU then please sub 15 L-Seated DB Presses