July 10, 2019 – Masters Games Prep

Band Distracted Hamstring Pulse x 15 pulses per leg
Leg Reach x 10 reps

and then …

Bear Crawl with Wrist Stretch x 30 seconds
Rockettes x 10 reps

and then …

Two sets of:
Rotational MedBall Throw x 10 reps (left side)
Rotational MedBall Throw x 10 reps (right side)
Medicine Ball Hamstring Curls x 10 reps

A.
39-49:

For time: (change out your own weights)
Deadlift x 15 reps @ 225/155 lbs
Deadlift x 10 reps @ 245/185 lbs
Deadlift x 5 reps @ 275/205 lbs

50+:
For time: (change out your own weights)
Deadlift x 15 reps @ 185/135 lbs
Deadlift x 10 reps @ 225/155 lbs
Deadlift x 5 reps @ 245/185 lbs

B.
Take 5-7 minutes to build to 75-80% Power Jerk and then …

Every 60 seconds, for 8 minutes, complete:
Power Jerk x 1 rep @ 75-80%

(Work on perfect mechanics for your power jerk. The % is a suggestion but these don’t need to be super heavy today, just focus on strong mechanics and moving that bar with speed).

C.
Every 8 minutes, for 32 minutes (4 sets):
Ski Erg or Row x 25 calories
15 Toes-to-Bar
Sandbag Run x 200 meters

35-49: 150/100 lbs
50-54:

120/80 lbs
55+: 100/60 lbs

*You should have at least 60 seconds of rest. Please adjust the time to allow for 60 seconds rest if you are not getting that every 8 minutes.