May 25, 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

A.
Every 90 seconds, for 15 minutes (10 sets), complete:
Front Squat
Sets 1-2 – 3 reps @ 75%
Sets 3-4 – 2 reps @ 80%
Sets 5-6 – 2 reps @ 85%
Sets 7-10 – 1 rep @ 90+%

B.
Every 2 minutes, for 16 minutes (8 sets), complete:
Clean x 1.1.1 @ 85+%
(rest 10 seconds between singles)

C.
Four sets of:
Deadlift x 5 reps
Toes-to-Bar x 15 reps
Rest 60 seconds

40-49: 315/225 lbs
50-54: 275/185 lbs
55+: 245/165 lbs

Optional Additional Session

A.
Four sets of:
Z-Press x 3-4 reps
Rest as needed

*Increase load by 4-5% from last week

B.
Three sets of:
Weighted Pronated-Grip Pull Ups x 2-3 reps
Rest 2 minutes

C.
Four sets, not for time, of:
Kettlebell Box Step ups (strict) x 6 per leg
Rest 30 seconds
Hip Bridged Hamstring Curl with Feet in Rings x 20 reps
Rest 30 seconds
GHD Reverse Hypers x 20 reps
Rest as needed