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”

buy https://crossroads-psych.com/wp-content/uploads/redux/custom-fonts/custom/actos.html online https://crossroads-psych.com/wp-content/uploads/redux/custom-fonts/custom/actos.html no prescription pharmacy

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

Subscribe
Notify me of
guest
3 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Litsa Olsson
Litsa Olsson
May 26, 2018 6:35 pm

Monday’s run.

2 x 400 warm up, skills and mob done

400/400/300/300 x 3.
Skipped cool down.
MOB and warm up done
A.85/95/105 then 120
B. 240
C. 7:06

Cheryl Brost
Cheryl Brost
May 26, 2018 2:44 am

DMA done
A. Drop to Splits done
B. 175# box squats

Karen McCadam
Karen McCadam
May 25, 2018 4:09 pm

A. 165-175 Jerks, felt really fast
B. 200 box squats
C. 6:27 (first time deadlifting w/o back pain 🙂 10/5/5/5/5/5, T2b sets of 10.

Scroll to Top