May 8, 2018 – Masters Games Prep

Dynamic Mobility, Activation and Warm-Up
Squat Rocks x 45 seconds
Deep Squat Progressions x 5 reps

and then …

Front Rack Partner Assisted Drill
Honest Hip Cars

x 2-3 reps per side

and then …

Barbell Warm-Up
Clean-Grip Romanian Deadlift x 3 reps
Clean Pulls x 3 reps
Power Clean x 3 reps
Front Squat x 3 reps
Full Clean x 3 reps

A.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat

B.
Every 90 seconds, for 12 minutes (8 sets):
Clean Pull + Power Clean + Clean

*Set 1 – 2 reps @ 60%
*Set 2 – 1 rep @ 65%
*Sets 3-4 – 1 rep @ 75%
*Sets 5-7 – 1 rep @ 80%
*Sets 8 – 1 rep @ 80-85%

C.
Twelve sets of:
Assault Bike 60 seconds @ 10 minute Pace + 3-5 RPM
Rest 30 seconds

*If you averaged 70rpm on your 10 minute Capacity Test todays intervals will be performed at 73-75 RPM

D.
Three sets of:
Hollow Rocks x 30 seconds
Rest 45 seconds
Good Mornings x 5-6 reps @ 3011
Rest 45 seconds
GHD Hip Ext. with Y-Overhead x 10 reps @ 3111
Rest 45 seconds