May 8, 2019 – Masters Program

***Transition Week – This week will look a bit different than a typical week. It’s an opportunity for you to reset after the Masters Qualifier and have some good rest & recovery. A new cycle will begin after this transition week, and I want you all to be ready.***

Dynamic Mobility, Activation and Warm-Up
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse

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x 30 seconds

and then …

Two sets of:
Hawaiian Squats x 5 reps per side
Alternating Lateral Lunges x 10 reps (5 per leg)

and then …

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction

A.
Three sets of:
Safety Bar Squats x 5-7 reps @ 3111
Rest 2-3 minutes

Use this as an opportunity to focus on positioning and adhere to the tempo. Work up to what feels ‘heavy’ for today. Check out this video to learn more about how to execute Safety Bar Squats.

B.
All Age Divisions
Complete as many rounds and reps as possible in 8 minutes of:
5 Assault Bike Calories
10 Push-Ups
15 Pull-Ups

Rest 4 minutes, and then …

All Age Divisions
Complete as many rounds and reps as possible in 8 minutes of:
20 Calories on the erg
30 Air Squats

Rest 4 minutes, and then …

Complete as many rounds and reps as possible in 8 minutes of:
35 Kettlebell Swings (eye level)
40 Walking Lunge Steps (unweighted)
45 Double-Unders

35-54: 24/16 kg
55+: 16/12 kg

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Neil McMullin
Neil McMullin
May 10, 2019 3:25 pm

A: 225# 3×5
B: 1) 3+15
2) 3 (rower)
3) had to do a 25’ rope climb instead of DU’s
1+35
Tabata wall ball sit-up @20#

Nichole Kribs-DeHart
Nichole Kribs-DeHart
May 10, 2019 3:33 pm
Reply to  Neil McMullin

Fun sub Neil!

Neil McMullin
Neil McMullin
May 10, 2019 7:14 pm

comment image

Kenneth Robinson
Kenneth Robinson
May 10, 2019 2:26 pm

(47)
DMA: Complete
A) Do not have safety squat bar, so did regular back squats
3×5 at 225
B) 1. 6rds
2. 3 rds +18 reps
3. 3 rds + 19 reps

Stacy Wagman
Stacy Wagman
May 9, 2019 5:53 pm

A. 55kg
B. 3+15
3
2+16

Marc Mascaro - 60/5'9"/160
Marc Mascaro - 60/5'9"/160
May 9, 2019 3:42 pm

Warm up and mobility – done. Moving a bit slow today. Still feeling a little beat up. Felt good to get some movement in.

A. No safety bar. Did box squats.
5 at 175 (60%), 5 at 65% (185), 5 at 70% (205)
B. Took it kind of slow
B1. 3 + 5
B2. 2 + 20
B3. 1 + 105. Used the rattles in the workout today for the first time. Had to talk myself in to it, but glad I did.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
May 10, 2019 2:26 pm

Ohhhh yay Marc – how did it feel with the rattles?

Vivian Mao (45-49)
Vivian Mao (45-49)
May 9, 2019 3:42 pm

DMA done
A. Never used this before so went light. 35# on each side. I have no idea how much the bar weighs?
B1. 4+20
B2. 3+23 (used rower)
B3. 2+75.

Dean Plummer (49/5'8"/165)
Dean Plummer (49/5'8"/165)
May 9, 2019 3:42 pm

Mobility completed.
First day back after having a stomach virus for 2 1/2 days.
A)No safety bar. Regular tempo back squats. 185#(3)x7
B1)4+5
B2)3+1
B3)2+4
Not great but just happy to be feeling somewhat normal and back training.

CarolineO
CarolineO
May 9, 2019 3:37 pm

Warm up Done
A. 75kg (did tempo back squat have no safety bar)
B1. 5 rounds , unbroken pullups, unbroken pushups first two rounds then 5+5 other rounds
B2. 2 rounds + 20cal ski erg
B3. 2rounds+35kb swings+40 lunge, swings unbroken

Miki Shelton, F/51
Miki Shelton, F/51
May 9, 2019 3:37 pm

DMA done!

A. no safety bar, so high bar tempo back squats, just going with what felt good for weight: 135/140/145 5 reps each. Felt great to squat. 🙂

B1. 3+16 – pull ups and push ups not awesome today, but passable. 🙂
B2. 3+6 – rower
B3. 2+85 – kb and dus unbroken. Those lunges tho…?

Feeling good. 🙂

Kristin Johnson (45-49)
Kristin Johnson (45-49)
May 9, 2019 3:37 pm

Back at it after Canwest Games qualifiers this weekend.
Warm up done
A. No safety bar so did back squats but light 75/85/85
B1. 3 rd plus 1 cal
B2. 2 rd plus 40 reps
B3. 1 rd plus 75 reps

Nichole Kribs-DeHart
Nichole Kribs-DeHart
May 9, 2019 3:42 pm

Hope you had fun with the qualifiers!

Kristin Johnson (45-49)
Kristin Johnson (45-49)
May 10, 2019 2:25 pm

Yes. It was really fun. Now we wait to see if we made it. It looks like we have but just need that invite email to confirm.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
May 10, 2019 3:07 pm

Congrats!

Dorjhan Gibbs
Dorjhan Gibbs
May 9, 2019 3:37 pm

A.205# no safety bar slow tempo squats
B1. 5+13
B2. 3
B3. 2+21

Domenick Camporeale (39)
Domenick Camporeale (39)
May 9, 2019 3:37 pm

A.
225 across regular squats nice and light
B1 6+25
B2 4+14 rower
B3 2+75

Did yesterday’s assault bike workout 3 hours later
1:54,1:40,1:37,1:48,1:59

Amber Nollen (40-45)
Amber Nollen (40-45)
May 9, 2019 3:37 pm

A: No safety bar so did fs at tempo. Up to 155×5
Did “event 1” 14:51 was a push to get done under the cap!

Erin Dugan (40-44)
Erin Dugan (40-44)
May 9, 2019 3:37 pm

A. Safety bar + 30lbs. First time squatting in months!!!! Didn’t want to go too heavy . B1. 4+5 I know it sounds strange but excited to be able to pedal all the way around on the bike ! B2. 4+6 yay for air squats (row) B3. 2 + 25 . dubs slow small sets . Gymnastics hspu level 2 Such a good day with my knee and squatting. Follow up appointment today from my mri , Going to get it scoped in June to remove some loose debris that’s floating in there but no guarantee that’s cause the problem… Read more »

Nichole Kribs-DeHart
Nichole Kribs-DeHart
May 9, 2019 3:41 pm

Awesome to hear that!!!

Marie (41 y, 165 cm, 57 kg)
Marie (41 y, 165 cm, 57 kg)
May 9, 2019 3:36 pm

DMA done + shoulder rehab/prehab
A. No safety bar, did tempo back squats at 60 kg
B1. 3+22, AB around 0:28 min, push-ups slow…, PU kipping as 8/4/3
B2. 3+2, Row around 1:28 min, Air Squats UB
B3. 2+51, all swings UB, lunges were a ?, DU 37/8 and UB

Nick Kirkes (40-45)
Nick Kirkes (40-45)
May 9, 2019 3:36 pm

DMA yay
A. Deficit squats (on benches): 155, 225, 155
B. Only first set, 5 rounds subbed 7 strict Pull-ups for the 15. Had to run to daughters lacrosse practice.

I dropped back down on the deficit squats as I was struggling to keep my chest up. Otherwise the load was more than doable.

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