May 5, 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 …

Prone Cuban Press for Ring Muscle-Ups

A.
Every minute, on the minute, for 3 minutes:
Snap Pulls on Low Rings x 3 reps

and then …

Every minute, on the minute, for 3 minutes:
Shove Pop Swing x 3 reps

and then …

Every 30 seconds, for 3 minutes, complete:
Muscle-Ups x 1-2 reps (make these as consistent as possible)
55+ Males:
Every 30 seconds, for 3 minutes, complete:
Muscle-Ups x 1 rep (make these as consistent as possible)
55+ Females:
Every minute, on the minute, for 4 minutes, complete:
Muscle-Ups x 1 rep (make these as consistent as possible)

B.
35-54:
For time, complete:
800 Meter Run
Then, 10 rounds of:
4 Strict Handstand Push-Ups
8 Alt. Kettlebell Snatches (53/35 lbs)
12 Air Squats

55+:
For time, complete:
800 Meter Run
Then, 10 rounds of:
2 Strict Handstand Push-Ups*
8 Alt. Kettlebell Snatches (35/26 lbs)
12 Air Squats

*If you aren’t able to do strict HSPU then please do 2 kipping Ring-Dips instead.

Note:
Adjust the volume if your shoulders are feeling tired from this weeks training. You can bring either the rep scheme down or reduce the amount of rounds. Goal should be to finish this in under or around 20 minutes.

C.
Two-Three sets of:
Bamboo Press x 4-6 with a 2 second hold overhead reps
Rest as needed
Reverse Snow Angels x 15 reps
Rest as needed