May 4, 2015 – Masters Games

Workout of the Day
Primary Session
Mobility and Activation
Two sets of:
Hip Circles x 15 reps per side
Pectoral Smash w/LAX Ball x 30 seconds per side
Partner Assisted T-Spine Stretch x 20 seconds
Bird Dogs x 10 reps
Cat/Cow Spinal Flossing x 10 reps

A.
Four sets of:
Front Squat x 6 reps @ 2011
Rest as needed

B.
Every two minutes, for 16 minutes (8 sets)
3-Position Clean
(High Hang, Mid Thigh, 2″ Below the Knee)

C.
Complete as many rounds and reps as possible in 7 minutes of:
20 Wall Ball Shots
15 Pull Ups

40-44 – 30 lbs to a 10′ target; 20 lbs to a 9′ target
55+

– 20 lbs to a 10′ target; 14 lbs to a 9′ target

Optional Additional Session
A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40 unbroken reps

Progressions for Bar Muscle Ups:
Jumping Bar Muscle-Ups x 3-5 reps

OR

Band-Assisted Bar Muscle-Ups x 3-5 reps

B.
Four sets of:
Z-Press x 6-8 reps
Rest as needed

C.
Three sets, not for time, of:
Sled Drag March (Heavy) x 100 Meters
Rest 60 seconds
Banded Hip Bridges x 30 reps
Rest 60 seconds
GHD Reverse Hypers x 20 reps
Rest 60 seconds