May 20, 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
Inchworm Walks x 3 reps

Two sets of:
Prone Leg Lifts

x 10 reps
Bird Dogs x 10 reps

A.
Every minute, on the minute, for 8 minutes:
Banded Deadlift @ 60% x 2 rep @ 10X2

B.
Three sets of:
Jerk Balance x 3 reps

and then …

Every two minutes, for 12 minutes, complete:
Split Jerk x 2 reps @ 70-80%
(if possible, use blocks)

C.
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – Row 12/10 Calories
Minute 2 – Push Press x 6 reps
Minute 3 – 1-2 Rope Climbs (15′)

You’ll hit each of these stations 10 times.

40-54: 135/95 lbs Push Press
55+:

95/65 lb Push Press

D.
Three sets, not for time, of:
Glute Ham Raises x 8 reps
Rest as needed
Sumo Stiff Leg Deadlifts x 8 reps @ 10X1
(use straps for these if you have them)
Rest as needed
2-Minute Banded March While Hugging a D-Ball Medicine Ball or Heavy Sand Bag
Rest as needed

Optional Additional Session
A.
Every 90 seconds, for 15 minutes (5 sets of each interval), complete:
Interval 1: 1 Pause Front Squat @ 24X1 + 2 Front Squats @ 20X1
Interval 2: Strict Handstand Push Ups x 8-10 reps

50-59: Use a 2″ riser for the strict handstand push-ups
60+:

Use a 4″ riser for the strict handstand push-ups
*If you do not have strict handstand push-ups, try performing 4-5 strict eccentrics @ 50A1.

B.
10 minutes of Assault Bike at 60%

and then …

Eight sets of:
90 seconds of Assault Bike
Rest 90 seconds