July 17, 2018 – Masters Games Prep

Spend 5 minutes rolling out your t-spine and lats.

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

and then …

Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Jumping Squats x 10 reps

Finish with …

3 Minutes on the Assaut Bike @ moderate pace

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps

*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Set 5 @ 85%

(The focus today is on speed & perfect positioning)

B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Jerk

*Sets 1-4 @ 65-70% x 2 reps
*Sets 5-8 @ 70-75%

C.
“Power Hungry”
For max calories:
3 Minutes of Assault Bike

D.
Three sets of:
L-Sit Hold x 45 seconds (accumulate over time)
Rest 45 seconds
Half Kneeling Palloff Press (Right) x 10 reps
Rest 45 seconds
Half Kneeling Palloff Press (Left) x 10 reps
Rest 45 seconds
Weighted GHD Hip Ext. x 10 reps @ 3111
Rest 45 seconds