January 16, 2015 – Masters Program

Workout of the Day
Mobility and Activation

Two sets of:
Upper Trap Self-Myofascial Release with Lacrosse Ball x 8 arm passes
Hip Flexor Stretch x 45 seconds per hip
Band-Assisted Anterior Pec Stretch x 30 seconds per side

A.
MEN & WOMEN 40-55
Every 90 seconds, for 12 minutes (8 sets), complete:
14′ Legless Rope Climb x 1 ascent
(switch to 2 standard climbs if legless is not possible)

MEN & WOMEN 55+
Every 90 seconds, for 12 minutes (8 sets), complete:
12′ Rope Climbs x 2 ascents

B.
Five sets of:
Jerk with Pause x 4-5 reps
Rest as needed

(Use Jerk Blocks)
*Dip and hold for 2 seconds then drive.
**Increase by 2% on last weeks results.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
Ring Dips x 4-8 reps @ 1112
*Set 2 – 4 reps @ 75%
Ring Dips x 4-8 reps @ 1112
*Set 3 – 2 reps @ 85%
Ring Dips x 4-8 reps @ 1112
*Set 4 – 2 reps @ 90%
Ring Dips x 4-8 reps @ 1112
*Set 5 – 4-6 reps @ 85%
Ring Dips x 4-8 reps @ 1112

*Ensure that you follow the tempo for the ring dips. There is a 2 second pause at the top of the dip. Hold the top position with pinkies into thighs and shoulders externally rotated.

D.
MEN & WOMEN 40-49
Complete as many rounds and reps as possible in 6 minutes:
3 Handstand Push-Ups
6 Thrusters (115/85 lbs)
9 Toes to Bar
12 Box Jump-Overs (24″/20″)

Rest 4 minutes, and repeat.

MEN & WOMEN 50-54
Complete as many rounds and reps as possible in 6 minutes:
3 Handstand Push Ups to a 2″ riser
6 Thrusters (105/75 lbs)
9 Toes to Bar
12 Box Jump-Overs (24″/20″)

Rest 4 minutes, and repeat.

MEN & WOMEN 55-59

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Complete as many rounds and reps as possible in 6 minutes:
3 Handstand Push Ups to a 2″ riser
6 Thrusters (105/75 lbs)
9 Toes to Bar
12 Box Jump-Overs/Step-Overs (24″/20″)

Rest 4 minutes, and repeat.

MEN & WOMEN 60+

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Complete as many rounds and reps as possible in 6 minutes:
3 Handstand Push Ups to a 4″ riser
6 Thrusters (95/65 lbs)
9 Toes to Bar
12 Box Jump-Overs/Step-Overs (24″/20″)

Rest 4 minutes, and repeat.

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Dawn South
Dawn South
January 28, 2015 7:04 am

A. *
B. 98, 108, 113, 118, 123
C. 140, 160, 185, 195, 185×4
D. 2 rounds + 28, only did the first amrap. Time limit today

Dan ( M-40 )
Dan ( M-40 )
January 23, 2015 3:33 pm

A. 4 regular climb
B. 95-135-155-175-195 ( all 5 reps )
C. 185-225-265-285-265 for 6 reps easy need to go up )
D. did 2 rounds took approx 4 min did 2 more rounds

Ron Stenger
Ron Stenger
January 17, 2015 1:48 pm

M/45
A. Complete Rx’d
B. 4x 100, 4x 100, 4x 130, 4×150, 4x 180
C. 6x 215, 4x 245, 2x 275, 2x 275, 4x 250 – ring dips as Rx’d (wasn’t feeling the 2x 290… so scaled)
D. 2+9, 2+25 Rx’d (everything UB)

Karen Boerman
Karen Boerman
January 17, 2015 11:03 am

A. Legless fail on poly rope-really need that Rogue Manila type; 4 regular climbs
B. 3 sets: 95/105/115
C. *
D. *

*Very limited on time Friday. Should have prioritized METCON as engine needs work. Will flipflop next time I am short on time.

Mel (40-44)
Mel (40-44)
January 17, 2015 6:08 am

Did D just now
Stayed consistently mediocre. Lower back and left shoulder are trashed.
40-49: 3 +6/ 3+6

John Davis 42
John Davis 42
January 17, 2015 3:54 am

Mobility complete
A. No rope at home
B. No blocks at home so did power jerks. 135×5,155×5,165×5,185×4,205×4
C. 235,265,300,315,300×4
D. Misread and did burpee box jump overs 🙂 Strict HSPU
2rds+3HSPU, & 2rds+2HSPU

Sandy Hill (W's 55-59)
Sandy Hill (W's 55-59)
January 16, 2015 11:12 pm

Mobility done
a. done
b. #75 all sets
c. #125/145/165/175 (failed 2nd rep)/165 (these weights are below rx %’s off my 1RM, but did not feel I could hit the higher numbers today, and I was right)
d. Finished 2 rounds rx, and it was the #75 thrusters that slowed me down, otherwise I went at a nice pace.

Aimee Sargent
Aimee Sargent
January 16, 2015 10:13 pm

40-44
Mobility&Activation: completed
A. 1 Legless climb sets 1-3, 2 regular climbs sets 4-8; almost had the 4th set -more than 3/4 of the way and then my arms couldn’t take it.
B. 85/95/105/115/120, 4 reps all sets
C. 115/135/155/165/155(4), 4 ring dips to tempo on all sets.
D. Could not complete at box nor at home.

trishabeau F (45-49)
trishabeau F (45-49)
January 16, 2015 8:51 pm

A. fear of mine because of tendonitis in my elbow. was able to do all 8 legless!! we have a 20 ft rope so went up about 3/4, elbow is sore but ok
B. ran out of time for this
C. 160×6/ 200×4/ 225×2/ 240×2/ 225 x6 (up from 4 last week) , easy need to go up, did 5 ring dips (these are feeling better)
D. 85# thruster, everything unbroken, 1st time= 3 rds + 3 hspu + 6 thrusters and 2nd time= 3 rds + 3 hspu + 4 thrusters, this was a leg burner

Christine Wells NW 45-49
Christine Wells NW 45-49
January 17, 2015 7:22 am

Nice job Trisha. Squats are strong!

Nichole DeHart
Nichole DeHart
January 17, 2015 7:22 am

Seriously, great work on those squats!

Dave Rempel
Dave Rempel
January 16, 2015 8:39 pm

A: Done Legless
B: 95-135-155-185-205 Kept weight moderate to save wrist but 205 actually felt fine!
C: 265-305-345-365-345×4
D: First Set 3Rds plus 12 – 102Reps
2nd Set 3Rds plus 6 – 96Reps
Took longer breaks between stations than I really needed and lost T2B in 2nd set

Hoke
Hoke
January 16, 2015 8:38 pm

Mobility done. A. 8 Legless Rope Climbs B. Worked up to 165 in three sets, speed/drop under bar was feeling good so thought I’d test a heaver weight. At 195 my speed/drop under bar was still there, a huge improvement from prior form, but now I’m over arching my back getting under. Something new to work on. C. Back squats only. Got one more rep in the set 5 than last week, 4 @215. Weights felt heaver than last week though. D. (40-49) 2+20/2+3 Thrusters broken on the 3rd round of first 6min, and all of last 6min. All else… Read more »

karen wilson 47north central
karen wilson 47north central
January 16, 2015 7:55 pm

A. Skipped, time crunch
B. doc says no jerks
C. Surprisingly got to do squats, up to 200, 6 dips, with band though
D. 1 abmat hspu, 65# thrusters, round 1 subbed 50 du for box overs, round 2 did step overs 2+13/2+27

Perry Siplon (49 5'9" 165)
Perry Siplon (49 5'9" 165)
January 16, 2015 7:14 pm

A. Done
B. Up to 175
C. 215/245/275/295/275×3, still feels rough. Ring dips x8
D. 3+3, 3, strict HSPU

Tom H (44 SE)
Tom H (44 SE)
January 16, 2015 6:59 pm

A. Complete leg less all rounds
B. Worked to 200×4
C. Off of 290..8 dips per round
D. 3+9..3+6

Parisjat (43,5'1,120lbs)
Parisjat (43,5'1,120lbs)
January 16, 2015 6:43 pm

A. Completed all 8 legless (surprised myself)
B. Jerk pause – worked up to 135
C. Ended at 145, completed 4 ring dips each set
D. 3 plus 2 (1st round) 3 plus 5(2nd round) Did 75lb thrusters and strict HSPU first round.

Nichole DeHart
Nichole DeHart
January 16, 2015 8:28 pm

Nice work!

Tifo Meskini
Tifo Meskini
January 16, 2015 6:27 pm

A : no legless today but “Completed”
B : Completed 155#
C : Completed 6/155# 4/175# 2/198# 6/175# + 6 ring dips each set
D : 2 round : Hspu(kipping)
Thrusters 110#
T2bar unbroken

Dawn (49 F NW)
Dawn (49 F NW)
January 16, 2015 6:01 pm

A. legless about halfway, then just stuck.
B. up to 135#, got 3 this week.
C. only got 2 at the 85% (190#)
D. 2 + 8TTB, 2 + 3TTB, used 2″ riser and 85#

Beau Arnold-M/45/SW
Beau Arnold-M/45/SW
January 16, 2015 5:44 pm

A:complete
B: complete, up to 245
C: complete, worked off of 375#
D: RX, 3+5 t2b, 3 even

Elissa
Elissa
January 16, 2015 5:42 pm

Mobility done, loved the drills.
A. legless, but on #8 needed to wrap feet one pull away.
B. 85×5/97×5/102×4/110×4/120×4
C. 135/155/180/190/180×3 ring dips done x8 with thin band so I could maintain tempo. For some reason dips hurt my neck.
D. 3+3/2+6 So tired today.
Excited for tomorrow!

Payton Guza
Payton Guza
January 16, 2015 5:37 pm

A. Done
B. 155,165,185,195,205 sets of 4
C. 195/6, 225/6, 255/6, 275/6, 255/6
D. Rd1-4 rounds 2 reps/ Rd2 3 rounds 12 reps

Nichole DeHart
Nichole DeHart
January 16, 2015 8:29 pm
Reply to  Payton Guza

Happy to see you on here!

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