July 29, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Deep Squat Progression x 5 reps

Followed by…

Two Sets:
Row x 30 seconds
Rest 30 seconds
Single-Leg Jumps x 5 each leg
Rest 30-60 seconds

Two sets of:
10-15 Banded Internal Rotation
10-15 Banded External Rotation
5 Bat Wings @ 1515
Rest as needed

Snatch Skills & Drills
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance

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x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack unless you have blocks.

Snatch Progressions
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch + Overhead Squat

*Sets 1-4 = 2 reps @ 65-70%
*Sets 5-6 = 1 rep @ 70-75%

Back Squat Progressions
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Back Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85% (50+: 1 rep @ 82.5%)
*Set 5 – 1 rep @ 87.5% (50+: 1 rep @ 85%)

Followed by…

One set of:
1 Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 87.5%
(50+: 1 Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 85%)

Interval Conditioning
35-54:
For times, complete:
Run 400 meters
15 Overhead Squats (95/65 lbs)
15 Chest-to-Bar Pull-Ups
Rest 2 minutes; Repeat for three sets

55+:
For times, complete:
Run 400 meters
15 Overhead Squats (65/45 lbs)
15 Chin-to-Bar Pull-Ups
Rest 2 minutes; Repeat for three sets

If your mobility is limited in your overhead squats then please substitute with Goblet Squats.

If you don’t have pull-ups yet then here are some progressions for Pull-Ups:
Barbell Assisted Strict Pull-Ups
Band Assisted Strict Pull-Ups
Ring-Rows (must be strict)

Optional Assault Bike Session
Every 5 minutes, for 30 minutes (6 sets) for max calories:
60 seconds of Assault Bike

Note calories achieved for all six sets. You’re getting four minutes of rest, and performing fewer sets than you’ve performed the last four weeks, but the expectation is that each set is a true max effort.

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RICHARD BAGLEY
RICHARD BAGLEY
August 2, 2019 10:13 am

DONE 8/1
DMA
PISTOL PRACTICE
A. SNATCH PRESS FM REC. = 65/95/115
B. SN BAL = 65/95/115/135/155
C. P SN + OHS = 115/115/125/125/135/135/145/145
TEMPO BS (LIGHTER %) = 155/205/245/275/325/335(80%)
MET CON = 5:56/5:32/5:14

Denny Ferreira
Denny Ferreira
July 30, 2019 1:59 pm

S&D: press 45/45/45 Balance 115/125/135/134
Snatch 115/125
Tempo Squat 225/235/255/275/285 then 285
Interval conditioning
3:20/3:12/3:09

JEREMY WILLIAMSON
JEREMY WILLIAMSON
July 30, 2019 7:47 am

Back from traveling, battling respiratory infection.
DMAWU) done
snatch press) 20kg,30,40
snatch balance) 40kg,50,55,60
snatch+OHS) 2@55kg,58,61,64,1@67,70,71,72
back squat) 3@102kg,2@107,2@112,1@117,f@122 – 110kg:1+2
condo) skipped
Trying to catch up and get back into it this week…

Brigham Abbott
Brigham Abbott
July 30, 2019 7:18 am

Snatch Press: 95,105,115.
Snatch Balance: 175,185,195,205.
Snatch+OHS: 135,155,175,185,195,205.
255,275,300,315,320. 325×1 no tempo.
On Assault Runner. 3:12, 2:58, 2:52.

WILL KELLY
WILL KELLY
July 30, 2019 5:04 am

Conditioning
2.44
2.49
2.45

Amber Nollen
Amber Nollen
July 30, 2019 2:54 am

snatch press in recieving: 35#-45#’
Snatch balance up to 75#
Snatch + ohs 65# +75#
Back squat: hips and sacrum still so tight. Worked up to 195# at the tempo and said that was enough for today. (215 would have been my 87.5%)
Conditioning;
4:02
4:06
4:12

Caroline Omre
Caroline Omre
July 30, 2019 2:02 am

A. Snatch press 15-25-30
Balance 45-50-55-60
Snatch +ohs 45-50-50-50-55-55-55-55kg

B. BS 84-90-96-102-105-105kg

C. Conditioning
Time 3:00-3:03-3:05 all unbroken

Miki Shelton
Miki Shelton
July 30, 2019 7:12 am
Reply to  Caroline Omre

So fast!

Caroline Omre
Caroline Omre
July 30, 2019 7:33 am
Reply to  Miki Shelton

i like ctb 🙂

Kelly Skurla
Kelly Skurla
July 29, 2019 8:19 pm

Tired today but persevered…
Snatch press from receiving: same as last week. Up to 23 kg.
Snatch balance: 43
Snatch progression: 39
Back squat: up to 75,
Interval: 3:48/4:03/4:30
AB: 15/15/13/14/14

Miki Shelton
Miki Shelton
July 29, 2019 6:57 pm

Fun day!

DMA done!

Snatch press in receiving: 25/35/45
Snatch balance: 65/75/85/95
Power snatch + OHS: 75/80
Back squat: 165/175/186/195/200/200 yay!
Conditioning: 4:28/ 4:16/ 4:21 OHS 8/7, c2b quick singles. Practiced kipping afterwards, as the singles were too slow! ?

No time for additional but will do it later this week!

Erin Dugan
Erin Dugan
July 29, 2019 7:13 pm
Reply to  Miki Shelton

Dang girl !!!???? That back squat!!!!

Miki Shelton
Miki Shelton
July 30, 2019 7:13 am
Reply to  Erin Dugan

Thanks, Erin! 🙂

Jason Preston
Jason Preston
July 29, 2019 6:25 pm

Warm Up-Done

Snatch Press from Receiving: 45lbs/75lbs/95lbs

Snatch Balance: 95lbs/115lbs/125lbs/135lbs

Snatch Progressions: 115lbs/125lbs/135lbs/140lbs/145lbs/150lbs/155lbs/155lbs
My mechanics are getting better and I have been working on some of the tips from Jared’s videos.

Back Squat Progressions: Had to lighten the loads a little due to hip soreness. 245/265/285/300/305.
Tempo + 2 squats=310

WOD: 2:58/3:03/2:56-Went unbroken on OHS&C2B. I think my new NoBull’s helped on this workout.

Assault Bike-Did not have time to complete this today. Look forward to doing this on my Echo Bike.

Brad Hajner
Brad Hajner
July 29, 2019 4:07 pm

Snatch – 120-120-130-130-134-140-145-155
Back Squat – 265-290-315-325-335-335
Assault Bike – 28.9 – 24.9 – 22.9 – 21.6 – 21.1 – 19

Lazar Mihai
Lazar Mihai
July 29, 2019 2:51 pm

Snatch Press from Receiving
40 KG 50kg 60 kg
Snatch balance
40 kg 50 kg
Power snatch+ oh squat
52 55 60 kg
Back Squat
120 130 140 150 160 kg
Wod
500 meter row
3.30 /3.45/3.25
Optional Assault Bike
33/30 /24 /25/25/26cal
My Target was 30 cal but ??? next time I will be better!!

Karen Scott
Karen Scott
July 29, 2019 2:28 pm

A) snatch balance 32.5kg
B) power snatch , ohs 30, 32.5kg
C) back squat 65, 70, 75, 80, 82.5 kg
No time for conditioning due to netball

Dean Plummer
Dean Plummer
July 29, 2019 2:23 pm

Mobility completed
A1)35#/45(2)
A2)75#/95/105/115
A3)95#(4)/105(4)
B1)95#/210/225/230/237.5
B2)237.5#
C)3:31/3:26/3:14 OHS were UB each round and C2B were 5-5-5, 10-5 and UB. Probably should have gone for bigger sets on the earlier rounds. My OHS are slow.

Domenick Camporeale
Domenick Camporeale
July 29, 2019 12:54 pm

Snatch press 45,65,95

Snatch balance 95,115,135,145

PS+OHS
135,145,145,145,150,150155,155

Tempo Squats
265(3), 285(2),305(2),325,335 335tempo+2

Wod
2:59,2:44,2:49 Runs about 1:44 ohs UB
C2B 9,6 9,6 15 found that if I move hands closer I’m better at C2B

AB repeat
30.3, 31, 30, 29, 27, 24. Died on last two lactic acid build up was real!

Josh DeCausey
Josh DeCausey
July 29, 2019 12:51 pm

Dma) done
Snatch skulls&drills
Snatch press in receiving: 65,75,85
Snatch balance: 165,185,194,205
Power snatch+1 ohs:
155@ 4sets
165@2sets
175@2sets
Back squat:
275,295,315,325,335
Last @335 no tempo though
Conditioning:( has to row 500m instead of run do to rain)
3:01 unbroken on everything
3:08 unbroken on everything
3:28. Unbroken on ohs, c2b9/6
No optional today

Alexander Maximuk 35-39 182 cm. 104 kg
Alexander Maximuk 35-39 182 cm. 104 kg
July 29, 2019 12:11 pm

1. Gymnastic program 20 min
2. Snatch press from receiving 40-50-60 kg
3. Snatch balance 70-80-85-90 kg
4. PS + OS 70-80-85-90 kg
5. Back squat progression 125- 130-140-150-160 kg and 160kg x 1tempo + 2 no tempo
6. Interval Conditioning 3:30 / 3:15 / 3:45 (row & C2B)

Hunter Britt
Hunter Britt
July 29, 2019 12:17 pm

Good job!

Bret Kurihara
Bret Kurihara
July 29, 2019 11:58 am

Snatch Balance: 95#
Progression: 95,95,105,115,125,125
Back Squats: no space will do tonight.
Interval: 55+ modified (75# & C2B)
3:01, 3:14, 3:55. Fell off on 3rd set. Went back to old self, slow transitions.

Hunter Britt
Hunter Britt
July 29, 2019 12:18 pm
Reply to  Bret Kurihara

Last one did fall off but it shows that you pushed hard the first two!

Marcos David Werka
Marcos David Werka
July 29, 2019 11:31 am

A. Power snatch + ohs 45-45-49-49-49-52 kg
B. Tempo back squat 109-117-124-132-135 and 135 kg
C. 3:42,3:34,3:46 (55+)

Hunter Britt
Hunter Britt
July 29, 2019 12:18 pm

Nice and consistent on the times!

Marcos David Werka
Marcos David Werka
July 29, 2019 7:30 pm
Reply to  Hunter Britt

Thanks Hunter.

Barry Emerson
Barry Emerson
July 29, 2019 11:23 am

DMA – done Snatch Skills and Drills Snatch Press – 15, 35, 45 Snatch Balance – 75 – 95 – 105 – 115 Snatch Progressions – 80 (2 sets) – 85 (2 sets) – 90 (2 sets) Back Squat Progressions – 160 (3) – 175 (2) – 185 (2) – 190 (1) – 195 (1) – 195 (3) Interval Conditioning – subbed ski erg for the run 1. 3:33 (1:50.8 ski) – UB OHS – 5’s for the pull-ups 2. 3:30 (1:49.8 ski) – UB OHS – 5″s for the pull-ups 3. 3:40 (1:53.5 ski) – UB OHS – 5… Read more »

Hunter Britt
Hunter Britt
July 29, 2019 12:18 pm
Reply to  Barry Emerson

Get some good rest tonight and come back feeling energized for Tuesday!

Barry Emerson
Barry Emerson
July 29, 2019 12:46 pm
Reply to  Hunter Britt

That’s the plan!

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