Mark Masavage

08/02/18

Strength Day 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift   @ 1.5 x body weight Benchpress @  body weight Squat Clean @ .75 x body weight Feel free to scale the weight.  I scaled both the bench and the squat cleans.

07/31/18

Strength 6 rounds 3-push press (work towards a 3 rep max) 3 – jumping burpees Workout Partner Up First 10 min (AMRAP) –  1 man on cardio and 1 man on wallball 10 cal (Rower, Assault Bike, Runner) 10 Wallballs @ 20lb Rest 2min Second 10 min (AMRAP) – You go I go 5 –…

07/30/18

Deadlifts 2 x 5 @ 135lb 1 x 5 @ 50% 1 x 5 @ 75% 1 x 3 @ 80% 1 x 3 @ 85% 1 x 2 @ 90% Back Squats 2 x 5 x   45lb 1 x 5 x 135lb 1 x 3 x 225lb or 65% 1 x 3 x 255lb…

07/29/18

Workout Run or walk a 5k Use today for active recovery.

07/29/18

Workout 20 min AMRAP Run 400m Max unbroken pull-ups The objective is to maximize the number of pull-ups you perform. Once you drop from the bar, run 400m before starting another set of pull-ups.

07/27/18

Workout 20min EMOM (every min on the min) 15 cal Assault Bike (on even minutes) 50m run + 5 box-over burpees (on odd minutes) Strength Establish 1 rm for power cleans or snatches.

07/26/18

Deadlifts 2 x 5 @ 135lb 1 x 5 @ 50% 1 x 3 @ 70% 1 x 3 @ 75% 1 x 2 @ 80% 1 x 5 @ 85% Accessory Hip Flexor 3 x 8 Rower 10min easy row

07/25/18

Warm-Up 2 rounds 1min arms and legs 1min arms only 1min legs only Power Cleans with Front Squat 1 x 2 @ 50% 1 x 2 @ 60@ 1 x 2 @ 75% 5 x 2 @ 90% Arms 3 rounds 10 pull-ups 20 push-ups Workout 10 Rounds 30 – Single Under Jump Ropes 3 …

07/25/18

This Tart Cherry Strawberry Protein Smoothie is an excellent 3-block post-workout snack. It contains a higher concentration of carbs, than most 3-block meals, to ignite the insulin process that fights exercised induced cortisol (stress) levels, and the proteins assist in repairing the muscles used during the workout, while the tart cherry juice combats inflammation. Ingredients Whole…

07/24/18

Strength 9 rounds 1 x rm(repetition max) squat-clean thruster 1 x rope climb Workout 30 x Handstand Push-ups (or kneeling dumbbell press) 60 x toes-to-bar or knees-to-waist 90 x wallball 20lb 60 x toes-to-bar or knees-to-waist 30 x Handstand Push-ups (or kneeling dumbbell press) If you scale to the kneeling dumbbell press use a weight…