May 5, 2017 – Masters Games Prep

AM Session
Dynamic Mobility & Activation

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

A.
Muscle-Up Reverse Pull Warm-Up

Three sets, not for time, of:
Muscle-Ups x 3-4 reps*
Nose-to-Wall Handstand Hold x 45-60 seconds
L-Sit Hold x 30.30

*55-59: 2-3 reps
*60+: 1-2 reps

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

C.
Two sets of:
Heavy Sandbag Squat x 5 reps
Rest 2-3 minutes

followed by…

Two sets of:
Overhead Yoke Carry x 100′
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
Rest 2-3 minutes

followed by…

Two sets of:
Rope Pulls x 100′
Rest 2-3 minutes

followed by…

One set of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)

PM Session
A.
Four rounds, for time, of:
Assault Bike x 25/20 calories
24/20″ Burpee Box Jump Overs x 15 reps

55+: Step-Ups okay

B.
Three sets of:
GHD Sit-Ups x 15 reps
Rest 60 seconds