July 24, 2015 – Masters Off-Season

Workout of the Day
Mobility and Activation
Three sets, not for time, of:
K-Star’s Wrist Stretch x 8-10 reps
(demo begins at 4:20 of the video)
K-Star’s Keg Drill Overhead Stretch x 60-90 seconds
(demo starts at 3:15 of the video)
Squat Snatch Press

x 5 reps @ 2113

A.
Against a running clock, complete the following gymnastics skills:

0:00 to 3:00
Establish a 2-RM Weighted Pull-Up

3:00 to 6:00
Establish a Max Effort L-Sit
(as many attempts as you’d like, but only score your best attempt)

6:00 to 9:00
Establish a Max Effort Handstand Walk
(as many attempts as you’d like, but only score your longest walk)

B.
Every 90 seconds, for 12 minutes (8 sets), complete:
Overhead Squat x 1 rep

Build over the course of the 8 sets to a possible new 1-RM.

C.
For time:
12 Deadlifts
40 Wall Ball Shots
9 Deadlifts
30 Wall Ball Shots
6 Deadlifts
20 Wall Ball Shots
3 Deadlifts
10 Wall Ball Shots

40-49: 315/215 lbs; 20 lbs to a 10′ target/14 lbs to a 9′ target
50-54: 275/185 lbs; 20 lbs to a 10′ target/14 lbs to a 9′ target
55+:

225/155 lbs; 20 lbs to 9′ target/10 lbs to 9′ target

Compare results to June 19th, 2015.