May 18, 2015 – Masters Games

Workout of the Day
Mobility and Activation
Two sets of:
Banded Samson Stretch x 45 seconds per side
Hip Circles x 12-15 reps per leg
Partner Assisted T-Spine Stretch x 20 seconds

Two sets of:
Bird Dogs x 10 reps per side
Hamstring Curl with Foam Roller

x 8-10 reps per side

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Go as heavy as possible for these.

B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Clean x 1.1.1.1.1
(rest 2-5 seconds between singles – looking for quick drop-n-go sets, working to cycle heavy-ish loads for 5 reps)
Rest 2-3 minutes between sets.

C.
Three rounds for time of:
5 Squat Cleans
6 Muscle-Ups

40-54: 185/135 lbs
55-59: 155/105 lbs; Muscle Ups x 3 reps
60+: 155/105 lbs; Ring Dips x 6 reps
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