January 15, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

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Two sets of:
Nick’s Hip Opener x 60-90 seconds per side
Wrist Stretch x 8-10 pulses
Tricep Stretch x 30 seconds per side

and then …

Three sets of:
Run 200 Meters/Assault Bike x 10 calories
Barbell Front Squats x 10 reps
Hollow Rocks x 15 reps

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps @ 32X1

Build over the course of the 6 sets but make sure you maintain the tempo. The goal is to end up 5-7% heavier then last week

B.
Every 2 minutes, for 18 minutes (9 sets):
Hang Clean + Jerk x 1 rep

*Sets 1-3 @ 75% of 1-RM Clean & Jerk
*Sets 4-6 @ 80% of 1-RM Clean & Jerk
*Sets 7-9 @ 85% of 1-RM Clean & Jerk

C.
Two sets for max reps of:
45 seconds of Power Clean & Jerk
Rest 60 seconds

35-54:

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115/75 lbs
55+: 95/65 lbs

At the 6 minute mark. . .

Two sets for max reps of:
30 seconds of Power Clean & Jerk
Rest 60 seconds

35-54: 135/95 lbs
55+: 115/75 lbs

Note:
Try doing a set with max unbroken reps and then the next set with fast singles and see which one is the fastest and which ones takes more out of you.

D.
Every 2 minutes, for 12 minutes, complete:
Station 1 – Suitcase Carry x 25 meters per side
Station 2 – Single Arm DB Row x 12-15 reps per arm @ 2111

Optional Assault Bike Session
Every 2 minutes and 30 seconds, for 25 minutes (10 sets):
30 seconds of Assault Bike

Note calories achieve in each of the 10 sets.

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Erin Dugan (40-44)
Erin Dugan (40-44)
May 10, 2019 3:13 pm

A. 125/145/155/160/165/175 +5 lbs from last week
B. 1-3 (125)
4-6 (135)
7-9 (140) no misses all felt pretty good
C1. 12/9 bar was bouncing all over on singles
C2. 8/5 bar bouncing hard to regrip quickly
D. 53 lb kb / 30 lb db
Practiced ring muscle ups, 1st ones in 2 months since my shoulder was bothering me in Kipping movements. Got a few doubles but mostly singles.

Nicole Abbott
Nicole Abbott
May 10, 2019 2:47 pm

DMA✅
A. First time doing these. Love them!
105,115,125,135,145,155#
B. 135,135,140,145,145,150,155,160,165#
C1. 15 reps TNG, 10 reps singles
C2. 10 reps TNG, 8 reps singles
D. 70# KB, 25-25-30# on rows
Optional:
20 min recovery swim
Cheryl made me do the bike session:
Total cals:134
13,14,14,13,14,13,13,13,13,14
Max speed: 90RPM ??

Marc Mascaro - 60/5'9"/160
Marc Mascaro - 60/5'9"/160
May 9, 2019 3:47 pm

Warm up and mobility – done.

A. Up to 170. + 5 lbs from last week.
B. 3 sets each at 125, 135, and 140.
C1. 8 + 7 (TnG)
C2. 4 + 5 (singles)
D. Skipped to get to the Assault Bike!
Optional Assault Bike: 12, 11, 13, 10, 11, 12, 10, 10, 10, 10 (109 total)

Keith Chrisman
Keith Chrisman
May 9, 2019 3:47 pm

A. Up to 315
B. Up to 275
C. 115#- 15 TnG. 12 singles
135#- 15 TnG. 12 singles
Interesting they ended up the same

RICHARD BAGLEY / 39M-5'10"-210
RICHARD BAGLEY / 39M-5'10"-210
May 9, 2019 3:47 pm

A. FS X 3 @ 32X1 = 95/145/205/245/265/285
B. HC+J= 175/185/185/195/200/205/210/215/220F
C. 9 TNG/ 9 SINGLES
C2. 8 TNG/ 7 SINGLES
OPTIONAL
15.5
15.3
16.1
16.3
14.8
15.1
14.5
15.7
16.5
16.7