July 8, 2015 – Masters Games

Workout of the Day
Mobility and Activation
Three sets of:
Banded Hamstring Floss x 15 reps per side
Inchworm Walks x 3 reps
Softball to Piriformis x 30 seconds per side

Two sets of:
Single-Leg Hip Bridge x 8-10 reps per leg
Banded Clam Shells x 10 reps per side
Reverse Hypers x 15 reps

A.
Five sets of:
Deadlift x 2-3 reps @ 85-90%
Rest as needed

Do not sacrifice mechanics for load.

B.
Every minute, on the minute, for 20 minutes:
Even Minutes – 6 Power Cleans + 30 Double Unders
Odd Minutes – 12 Toes-to-Bar

40-54: 135/95 lbs
55+: 115/65 lbs

C.
Three sets, not for time, of:
GHD Hip Extension + Barbell Row x 10 reps
Rest as needed
Bulgarian Split Squats with Kettlebell x 6 per leg @ 20X1
Rest as needed
Dimmels x 12 reps @ 50% of Max Deadlift @ 10X1
Rest as needed

Optional Additional Session

A.
Every 90 seconds, for 9 minutes, complete:
Overhead Squat x 1 rep

Go as heavy as you can.

B.
Every minute, on the minute, for 4 minutes, complete:
Jerk Balance x 3 reps

and then …

Every two minutes, for 12 minutes, complete:
Split Jerk x 1 reps @ 85+%
(if possible, use blocks)

C.
For time:
Run 3 Miles – preferably on a trail with some incline.