May 29, 2019 – 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 …

Three sets of:
KB Swings x 30 seconds
15 seconds rest
Supine Hip Bridges x 30 seconds
15 seconds rest
Row x 30 seconds
15 seconds rest

A.
Five sets of:
Pause Deadlift x 1-2 reps @ 75-80%
Rest as needed

Please pause for 3 seconds at your sticking point in your deadlift.

B.
Strict Overhead Press
* Set 1 – 4 reps @ 80-85% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 2 reps @ 90-95%
* Set 4 – 1 rep @ 95-98%
* Set 5 – 1 rep @ 98%-102%
Rest 2 minutes between sets.

C.
For time:
200/140 Calorie Bike Erg or Assault Bike
200/140 Calorie Row or Ski-Erg

35-54:
*Every 5 minutes including 0:00 perform:
30 Heavy Rope Double Unders or 50 Double Unders
10 Wall Ball Shots (30 lbs to 10′ target/20 lbs to 9′ target)

55+:
*Every 5 minutes including 0:00 perform:
15 Heavy Rope Double Unders or 25 Double Unders
10 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)

D.
Three sets of:
Ab-Wheel Roll-Outs x 12-15 reps
Rest 15 seconds
Weighted Prone Plank Hold x 60 seconds
Rest 60 seconds