May 13, 2015 – Masters Off-Season
Workout of the Day
Mobility and Activation
Three sets of:
T-Spine Self Opener x 45 seconds
(as demonstrated in the opening image)
Ring Pec Stretch x 45 seconds
Hamstring Pulses x 15 reps per leg
A. Ended up breaking last two sets of Pullups. Hollow holds got surprisingly hard post the pullups and n2w handstands.
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Strict Pull Ups x 8-10 reps @ 2011
Minute 2 – Nose to Wall Handstand Hold x 45 seconds
Minute 3 – Hollow Hold x 45 seconds
B. Used 125kg as max
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C. Only finished first round at 8mins.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press
40-54 – 115/75 lbs
55+ – 95/65 lbs1
Gradatim ferociter 