May 11, 2015 – Masters Games

Workout of the Day
Mobility and Activation
Two sets of:
Banded Samson Stretch x 45 seconds per side
Subscap LAX ball mash x 45 seconds per side
Partner Assisted T-Spine Stretch x 20 seconds

Two sets of:
Dead Bugs x 30 seconds
Hamstring Curl with foam roller x 8-10 reps per side

A.
Five sets of:
Front Squat x 4 reps
(work as heavy as possible)
Rest as needed

B.
Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (2″ below the knee)

Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.

C.
For time:
9 Squat Snatches
21 Pull-Ups
7 Squat Snatches
15 Pull-Ups
5 Squat Snatches
9 Pull-Ups

Take barbell from the floor.

40-49

– 135/95 lbs
50-54

– 115/65 lbs
55+ – 95/55 lbs

Optional Additional Training Session
A.
Three sets, not for time, of:
1 Strict Muscle Up + 6 Strict Ring-to-Chest Pull-Ups
Handstand Walk x 10-15 meters
Double Unders x 50 unbroken reps

B.
Four sets of:
Z-Press x 6-8 reps
Rest as needed

*Increase load by 4-5% from last week

C.
Three sets, not for time, of:
2-Minutes of Banded March
Rest as needed
Barbell Hip Bridges x 10 @ 11X1
Rest as needed
Kettlebell Box Step ups (strict) x 6 per leg
Rest as needed