June 10, 2015 – Masters Games

Workout of the Day
Mobility and Activation
Three sets of:
Banded Hamstring Floss x 15 reps per side
Softball to Piriformis x 45 seconds per side
Inchworm Walks x 3 reps

Two sets of:
Hollow Body Hold x 45 seconds
Bird Dogs x 10 reps

A.
Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

B.
For 24 minutes, rotate through the following three stations on the minute:
Minute 1 – 12/10 Calories of Assault Bike
Minute 2 – 10 Chest-to-Bar Pull-Ups
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

55+: Box Step-Overs are alloweed; 8 chest-to-bar pull-ups

C.
Three sets, not for time, of:
Reverse Hypers x 15 reps
Rest as needed
Banded Hip Bridges x 30 reps
Rest as needed
Face-Down Chinese Plank Hold x 60 seconds
Rest as needed

Optional Additional Session
A.
Every minute, on the minute, for 10 minutes:
Dead Stop Front Squat x 1 rep

B.
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 1 rep @ 70-90%

Please use blocks if possible.

C.
For efficiency, mechanics and rhythmic breathing:
Run 5k

Time doesn’t matter, let feel, focus and rhythm dictate your pace