July 25, 2017 – Masters Games Prep

Glute Activation Warm-Up
Banded Dead Bug Iso Hold

x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side

and then . . .

One set of:
PVC Pipe Front Rack Stretch

x 3 pulses per side

A.
Every 2 minutes, for 20 minutes (10 sets):
Front Squat
*Sets 1-4 = 3 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%

***50+:

IF YOU HAVEN’T COMPLETED THIS YET THEN I’D LIKE YOU TO DO THE FOLLOWING INSTEAD:
Take 15 minutes to build to a 2-RM Front Squat***

B.
35-49:
Work up to a 2-RM Split Jerk
50+: Rest

C.
For time:
10′ Run w/D-Ball
D-Ball Clean x 3 reps
Run back to start, turn around, run 10′ to D-Ball
10′ Run w/D-Ball
D-Ball Clean x 3 reps
Run back to start, turn around, run 20′ to D-Ball
10′ Run w/D-Ball
D-Ball Clean x 3 reps
Run back to start, turn around, run 30′ to D-Ball
10′ Run w/D-Ball
D-Ball Clean x 3 reps
Run back to start, turn around, run 40′ to D-Ball
10′ Run w/D-Ball
D-Ball Clean x 3 reps
Run back to start, turn around, run 50′ to D-Ball

35-49: 150/100 lbs
50-54: Only 2 reps of D-Ball Cleans
55+:

150/80 lbs; 2 reps of D-Ball Cleans

D.
Three sets of:
Bat Wings x 5 reps @ 1515
Rest as needed
Push-Ups x 15-20 reps @ 1111
Rest as needed