June 1, 2018 – Masters Games Prep

Partner T-Spine Stretch x 30 seconds each partner
Band Assisted Hamstring Floss x 15 pulses per leg

and then …

Upper Body Warm-Up Series
Leg Reach x 5 reps

and then …

Barbell Warm-Up
Two sets of:
Barbell Press x 5 reps
Barbell Push-Press x 5 reps
Barbell Power Jerks x 5 reps
Barbell Split Jerks x 5 reps

A.
Every minute, on the minute, for 4 minutes, complete:
Drop to Split x 3 reps

and then …

Every 90 seconds, for 12 minutes, complete:
Jerk @ 75-80% with a 2 second hold in the receiving position

Make every jerk consistent and as perfect as possible

B.
Every 2 minutes, for 14 minutes (7 sets) of:
Box Squat x 2 reps @ 85-90% of 1-RM Box Squat

Three sets of:
Wide Stance Low Bar Back Squat x 4 reps @3311 65% of 1-RM Box Squat
rest as needed

C.
14.4
35-54:
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes-to-Bar
40 Wall-Ball Shots (20/14 lbs to 10′ target)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups

55:

Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes-to-Bar
40 Wall-Ball Shots (20/10 lbs to 9′ target)
30 Power Cleans (115/65 lbs)
20 Muscle-Ups

Note:
This is one of my favorite open workouts! If you have completed this workout then please check to see what your past score(s) were so you know what to aim for today.