May 29, 2015 – Masters Games

Workout of the Day
Mobility and Activation
Three sets, not for time, of:
Rack-Assisted Squats x 8-10 reps
Hip Flexor Stretch x 45 seconds per side
Russian Baby Makers x 10 reps
Wall Slides x 5-6 reps

A.
Three sets, not for time, of:
Strict Toes to Bar x 6-8 reps
Skin the Cat x 4-6 reps
Hanstand Hold (freestanding) x 20-30 seconds
(use assistance if needed)

B.
Every minute, on the minute, for 15 minutes, complete:
Power Clean + Power Jerk

C.
Four sets, against a 3-minute running clock, of:
Row 30/25 Calories
15 Shoulder to Overhead
Max Rep Wall Ball Shots
Rest 3 minutes

40-49: 135/95 lbs; 20 lbs to a 10′ target/14 lbs to a 9′ target
50-54: 115/83 lbs; 20 lbs to a 10′ target/14 lbs to a 9′ target
55-59: 95/65 lbs; 20 lbs to a 10′ target/10 lbs to a 9′ target
60+: 85/55 lbs; 20 lbs to a 9′ target/10 lbs to a 9′ target

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