June 1, 2015 – Masters Games

Workout of the Day
Mobility and Activation
Two sets of:
Banded Samson Stretch x 45 seconds per side
Hip Circles x 12-15 reps per leg
Partner Assisted T-Spine Stretch x 20 seconds

A.
Front Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 6 reps @ 75%
*Set 3 – 2 rep @ 80%
*Set 4 – 4 reps @ 75%
*Set 5 – 6 reps @ 80%
*Set 6 – 2 rep @ 85%
Rest 2-3 minutes between sets.

B.
Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Hang Clean

C.
Three sets for times of:
5 Power Cleans
20 Wall Ball Shots
Rest 3 minutes

40-49: 205/155 lbs; 30 lbs to a 10′ target/20 lbs to a 9′ target
50-54: 185/135 lbs; 30 lbs to a 10′ target/20 lbs to a 9′ target
55-59: 155/115 lbs; 20 lbs to a 10′ target/14 lbs to a 9′ target
60+: 135/95 lbs; 20 lbs to a 10′ target/14 lbs to a 9′ target

Optional Additional Session

A.
Three sets for times:
6 Strict Handstand Push Ups
9 Chest-to-Bar Pull-Ups
12 Box Jump-Overs
Rest 3 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+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Two sets of:
Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM
Rest 3 minutes

C.
Three sets, not for time, of:
Sled Drag March (Heavy) x 100 Meters
Rest 60 seconds
Banded Hip Bridges x 30 reps
Rest 60 seconds
Medicine Ball GHD Reverse Hypers x 20 reps
Rest 60 seconds
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