June 29, 2015 – Masters Games

Workout of the Day
Mobility and Activation
Three sets of:
Band Assisted Ankle Mobility Drill x 12-15 pulses per side
Banded Hip Flexor Stretch x 60 seconds per side
Front Rack PNF Stretch x 5 sec on/10 sec off for 5 cycles

A.
Every 2 minutes, for 12 minutes (6 sets), complete:
Front Squat x 2-3 reps @ 83-85%

B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Clean from 2″ below knee x 1.1.1
(this is preferably done off of blocks)

C.
Five sets for max reps of:
30 seconds of Snatch (power or full is fine)
Rest 2 minutes between sets.

40-49
* Set 1 – 155/125 lbs
* Set 2 – 135/115 lbs
* Set 3 – 115/95 lbs
* Set 4 – 105/75 lbs
* Set 5 – 95/65 lbs

50-54
* Set 1 – 135/115 lbs
* Set 2 – 115/95 lbs
* Set 3 – 105/75 lbs
* Set 4 – 95/65 lbs
* Set 5 – 85/55 lbs

55+
* Set 1 – 115/95 lbs
* Set 2 – 105/75 lbs
* Set 3 – 95/65 lbs
* Set 4 – 85/55 lbs
* Set 5 – 65/45 lbs

D.
For time:
Row 1000 meters

and then . . .

Three rounds for time of:
10 Thrusters
15 Chest-to-Bar Pull-Ups

40-49:

135/95 lbs
50-59: 115/75 lbs
60+: 95/65 lbs

Optional Additional Session
A.
Three sets for times of:
8/6 Strict Handstand Push-Ups
10 Toes to Bar
12 Alternating Pistols
Rest 2 minutes

50-59: Strict Handstand Push-Ups to a 2″ Riser
60+: Strict Handstand Push-Ups to a 4″ Riser; Overhead Walking Lunges with a 45/35 lbs plate instead of pistols

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%

C.
Four sets, not for time, of:
Kettlebell Box Step-Ups x 6 reps per leg
Rest 30 seconds
Hip Bridge + Hamstring Curl with Feet in Rings x 20 reps
Rest 30 seconds
Reverse Hypers x 20 reps
(if you don’t have a proper reverse hyper, perform these on the GHD)
Rest as needed