May 27, 2017 – Masters Games Prep

A.
Three sets of:
Strict Pull-Ups x 6-10 reps
Rest 30 seconds
Single-Leg Thigh Taps x 10 reps or Single Leg Thigh Taps on Box x 20 reps
Rest 30 seconds
Rocking Bridge Shoulder Opener

x 6 pulses
Rest 60 seconds

B.
Three sets of:
Muscle Clean x 1.1.1
Rest as needed

and then . . .

Every 2 minutes, for 12 minutes (6 sets), complete:
Mid-Thigh Clean + Clean from 2″ below the knees

C.
Every minute, on the minute, for 21 minutes:
Minute 1 – Row x 15/10 calories
Minute 2 – 24/20″ Box Jump-Overs x 4 reps + Wall Ball Shots x 8 reps
Minute 3 – 24/20″ Box Jump-Overs x 4 reps + Toes-to-Bar x 10 reps

35-49:

30 lbs to 10′ target; 20 lbs to 9′ target
50-54: 20 lbs to 10′ target; 14 lbs to 10′ target
55+: 20 lbs to 10′ target; 10 lbs to 10′ target

Optional Session
30 Minute Tempo Run

6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per lap)
7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per lap)
8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per lap)