July 13, 2015 – Masters Games

Workout of the Day
Mobility and Activation
Three sets, not for time, of:
Rack Assisted Squats x 8-10 reps
Hip Flexor Stretch

x 45 seconds per side
Hip Circles

x 10-12 reps per side

A.
Five sets of:
Front Squat x 1 rep
Rest as needed

Build by feel but work up to a heavy Front Squat.

B.
Clean
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Sets 4-5 – 1 rep @ 85%
*Sets 6-7 – 1 rep @ 90%
Rest as needed

Please do not take any additional sets or increase the percentages. This session should be used to focus on speed and mechanics. We want your two lifts at 90% to feel crisp and fast and leave you wanting more.

C.
Complete as many reps as possible in 3 minutes of:
20 Pull-Ups
30 Push-Press
40 Kettlebell Swings

Rest exactly 3 minutes, and then . . .

For time:
20 Pull-Ups
30 Push Press
40 Kettlebell Swings
Row 1000 Meters

40-54: 135/95 lbs; 32/24 kg
55+: 95/65 lbs; 24/16 kg

Optional Additional Session
A.
Three sets, for times, of:
Run 400 Meters
12 Toes to Bar
40 Double Unders
Rest 2 minutes

B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Four sets of:
Sled Pull x 40 meters (Heavy – load the weight up so that it takes you about 30 seconds)
Unload the sled and then
Sled Push x 40 meters (load the weight up so that it takes you about 30 seconds to push)
Rest 3 minutes