May 25, 2018 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

Two sets of:
Sloth Viking Press x 10 reps per side
Rest as needed

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

and then …

Every minute, on the minute, for 10 minutes:
Jerk @ 75%

Make every jerk consistent and as perfect as possible

B.
Ten sets of:
Box Squat x 2 reps @ 80% of Current 1-RM Box Squat
Rest 45 seconds

C.
“Drag Race”

For time:
30 Deadlifts
40 Toes to Bar
50 Box Jump-Overs

35-49: 315/215 lbs; 24/20″
50+: 285/185 lbs; 24/20″ step-overs okay