May 15, 2018 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch x 60-90 seconds

and then …

Honest Hip Cars

x 2-3 reps per side

and then …

Glute Activation Warm-Up x 20 seconds on first interval, 30 seconds on second interval

and then …

Two sets of:
Assault Bike x 30 seconds @ medium pace
Over and Under Barbell x 4 passes
Scap Pull-Ups x 8-10 reps

A.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of last week’s 1-RM Dead-Stop Front Squat

B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Clean + Jerk Dip

*Set 1 – 1 rep @ 65%
*Set 2 – 1 rep @ 70%
*Sets 3-4 – 1 rep @ 75%
*Sets 5-7 – 1 rep @ 80%
*Sets 8-10 – 1 rep @ 85%

Here is an example of the Jerk Dip

C.
Twenty Five sets of:
30 seconds Assault Bike @ 10 minute Pace + 10 RPM
30 seconds Rest

*Please note total Calories

D.
Three sets of:
Half Kneeling Banded Pallof Press x 6 reps + Overhead Press x 6 reps per side
Rest 45 seconds
Safety Bar Good Mornings x 4-5 reps @ 3011
Rest 45 seconds
GHD Hip Ext. x 20 reps @ 1111
Rest 45 seconds