June 17, 2015 – Masters Games

Workout of the Day
Mobility and Activation
Three sets of:
Banded Hamstring Floss

x 15 reps per side
Softball to TFL x 45 seconds per side
Inchworm Walks x 3 reps

Two sets of:
Superman Rocks x 15 reps
Hollow Rocks x 15 reps
(Try to roll from the arch position to the hollow position without touching your legs or arms to the floor)
Empty Barbell Romanian Deadlift x 10 reps

A.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%

B.
Every 8 minutes, for 24 minutes (3 sets), complete:
800 Meter Run*
12 Deadlifts
12 Toes to Bar

If you don’t have access to run then you can row 1000 meters.

40-54: 225/155 lbs; 20 lbs to a 10′ target/14 lbs to a 9′ target
55+:

185/135 lbs; 20 lbs to a 9′ target/10 lbs to a 9′ target

C.
Three sets, not for time, of:
Barbell Ab Wheel Roll Out x 8-10 reps
Rest as needed
Single-Arm Dumbbell Rows x 8-10 reps @ 2111
Rest as needed
Bulgarian Split Squats x 6 reps @ 2011
Rest as needed

Optional Additional Session
A.
Every minute, on the minute, for 12 minutes:
Dead-Stop Front Squat x 1 rep

B.
Every two minutes, for 16 minutes (8 sets), complete:
Behind the Neck Jerk x 1 rep

*Use blocks if possible.

You should be able to focus more on your footwork since you don’t need to think about getting your head out of the way. I suggest drawing chalk marks for your landing position so you can reinforce proper footwork.

C.
10 Minutes of Assault Bike @ 75%

and then…

Six sets of:
20 Calories of Assault Bike
Rest 2 minutes