July 1, 2015 – Masters Games

Workout of the Day
Mobility and Activation

Three sets of:
Banded Hamstring Floss

x 15 reps per side
Inchworm Walks x 3 reps
Leg Swings x 10 Forward and 10 Backwards

Two sets of:
Single Leg Hip Bridge x 8-10 reps per leg
Banded Clam Shells x 10 reps per side

A.
Five sets of:
Deadlift x 3-4 reps @ 75-85%
Rest as needed

Do not sacrifice mechanics for load.

B.
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 15 Kettlebell Swings
Minute 2 – 10 Front-Racked Barbell Walking Lunges
Minute 3 – 10 Push Press

You’ll hit each of these stations 10 times.

40-54: 32/24 kg; 135/95 lbs
55-59: 32/24 kg; 115/75 lbs
60+: 24/16 kg; 95/65 lbs

C.
Three sets, not for time, of:
D-Ball Good Mornings (hug the ball high on chest) x 25 reps men/15 reps women
Rest 60 seconds
Banded March x 3 Minutes
Rest 60 seconds
Bulgarian Split Squats with Kettlebells x 6 reps per leg @ 3011
Rest 60 seconds

Optional Additional Session

A.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 1 rep

Go as heavy as you can.

B.
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 1 rep @ 75-90%

Please use blocks if possible.

C.
Six sets for max calories of:
60 seconds of Assault Bike
Rest 2 minutes