May 13, 2015 – Masters Games

Workout of the Day
Mobility and Activation

Three sets of:
Banded Hamstring Floss

x 15 reps per side
Foam Roll Hamstrings x 30 seconds per side
Foam Roll Lats x 30 seconds per side

Two sets of:
Prone Leg Lifts x 10 reps
Bird Dogs

x 10 reps

A.
Every minute, on the minute, for 10 minutes:
Banded Deadlift @ 55% x 2 reps @ 11X2

B.
Every minute, on the minute, for 4 minutes, complete:
Tall Jerks x 3 reps

and then …

Every two minutes, for 12 minutes, complete:
Split Jerk x 3 reps @ 65-75%
(if possible, use blocks)

C.
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – Row 15/12 Calories
Minute 2 – Alternating Dumbbell Snatch x 6 reps
Minute 3 – 6 Box Jumps (24″”/20″”) + 6 Ring Dips

You’ll hit each of these stations 10 times.

40-54 – 75/55 lbs
55+ – 55/35 lbs

D.
Three sets, not for time, of:
GHD Hip Extension + Barbell Row x 10 reps
Rest as needed

Optional Additional Session
A.
Every minute, on the minute, for 12 minutes:
Minute 1: Pause Front Squat @ 24X1 + Front Squat @ 20X0
Minute 2: Muscle-Ups x 2-4 reps

*Scale the reps accordingly for the muscle ups. If you are working on muscle up progressions then do hips to rings x 4 reps;

B.
400 Meter run @ desired pace of your mile
Rest 4 minutes
400 Meter run @ desired pace of your mile
Rest until fully recovered

For time:
Run 1 Mile

(you will want this time to determine pacing for future track workouts)