August 6, 2019 – Masters Program

Dynamic Mobility, Activation & Warm-Up
Band Distracted Perfect Stretch x 60 seconds per side
Wrist Stretch x 30 seconds per side
Deep Squat Progressions x 5 reps

and then …

Glute Activation Warm-Up

x 20 seconds on the rack/20 seconds for 2 sets per side

Straight into …

Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction

Clean & Jerk Progressions

Take 15 minutes to build to a heavy Power Clean & Jerk.

“Grace”
For time:
30 Ground to Overhead

35-54: 135/95 lbs
55+: 95/65 lbs

Try to get sub 3:00 on Grace!

Accessory Work
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds

Optional Upper Body Session
A.
Five sets of:
Bench Press x 4 reps @ 82.5%
Rest 2-3 minutes

B.
Two sets of:
Ring Pull Ups x 6-12 reps
Rest 60 seconds

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David Glass
David Glass
August 12, 2019 11:49 pm

Pc+j – 85kg, 87½kg missed jerk three times.
Grace: 1:53 @ 99lb

RICHARD BAGLEY
RICHARD BAGLEY
August 10, 2019 4:45 am

DMA
PC+J = 165,185, 205, 215 STOPPED THERE
GRACE = 2:53 (9S PR)
BENCH = 245X4X2, 245X3X2

Ryan Grady
Ryan Grady
August 9, 2019 12:14 pm

Warm up done

Power clean and split jerk went awful
220 make
225 squat clean and jerk
230 failed twice on clean

But I did PR Grace by 10s! Did all singles got 2:47

Accessory work done

Bike work done every 2:00 for 20
30s Max effort
10-13 cals a round

Kelly Skurla
Kelly Skurla
August 7, 2019 11:24 am

C&J up to 125. Failed 135.
Grace: This was my first time–3:46. Will try this again and try faster singles with less rest 🙂
Bench press up to 45 kg.
Ring pull ups – 2 sets of 6.

Caroline Omre
Caroline Omre
August 7, 2019 11:00 am

Warm up Done
Pwr C&J up to 72,5kg
Grace without magnesium time: 2:50 was at a globo gym

Accessory Done
Additional bench 55-60-60-60-60kg
Strict Ring pullup 6-6

Jason Carter
Jason Carter
August 7, 2019 10:15 am

245 lb c and j. Turns out I’m a lil skurred Of getting under the bar last 245. Are tall cleans a thing?

2:59 grace. Definitely see how i can improve on this one.

mrdennyf
mrdennyf
August 6, 2019 8:54 pm

C&J up to 215..heviest test of shoulders yet!
Grace 3:03. This wod distroys me for some reason. Cruising along and at 20 I am paralyzed. 20 second or though!
Assessoryy work done.

NicholeKribs
NicholeKribs
August 7, 2019 6:27 am
Reply to  mrdennyf

How did you break it up Denny?

Frank Caruso
Frank Caruso
August 6, 2019 7:00 pm

Mobility done
PC&J 205
Ended there I wasn’t focused today

NicholeKribs
NicholeKribs
August 7, 2019 6:28 am
Reply to  Frank Caruso

Hope you got a good nights sleep!

Kristin Johnson
Kristin Johnson
August 6, 2019 6:20 pm

First day back after a much needed week off.
Warm-up done
Clean and jerk, built up to 85#
Grace 3:58 at 65#, last time I did 4:04 at 60 pounds.
Accessory work done
Optional part B done 6 ring pull-ups x2 sets.

Glenn Gutheil
Glenn Gutheil
August 6, 2019 5:42 pm

Warm up: Done
PC and jerk: 205
Grace: 3:56 #135
* 2:33 first 20 reps, 1:23 final 10 reps ??‍♂️
Accessories: Done

Glenn Gutheil
Glenn Gutheil
August 8, 2019 8:44 am
Reply to  NicholeKribs

Did all singles. I’m sure I could have tried to cycle sets of 5 but I think it would have gassed me.

Barry Emerson
Barry Emerson
August 6, 2019 4:28 pm

DMA – done
C & J Progressions – worked up to 160 on the Power Clean which was a 5 lb. PR
“Grace” – 2:55 (fast singles) PR
Accessory work – done
Bench Press – all sets at 130 lb.

NicholeKribs
NicholeKribs
August 6, 2019 5:28 pm
Reply to  Barry Emerson

Ohhh yeah Barry!! Congrats on all the PR’s today!! And especially on going sub 3 on Grace!

Bret Kurihara
Bret Kurihara
August 6, 2019 4:14 pm

Clean & Jerk: built to 185#
Grace 55+ (sub @ 115#) 2:28
Optional:
Bench Press: 205#
Ring Pull ups: 8

NicholeKribs
NicholeKribs
August 6, 2019 5:29 pm
Reply to  Bret Kurihara

Great work Bret!

Juan Cartajena
Juan Cartajena
August 6, 2019 3:19 pm

195 C&J
Grace 4:30

Not even close to all of you guys, but making an effort to get there!

Cheers!

NicholeKribs
NicholeKribs
August 6, 2019 5:29 pm
Reply to  Juan Cartajena

Solid work today Juan!! It is about the effort put in!

Miki Shelton
Miki Shelton
August 6, 2019 2:08 pm

Today is my IM Coaches’ training mixed up day. 🙂 DMA done! Clean & Jerk: I assumed power for both lifts including jerk. Built to 135, no issues. Had to stop early due to class needing the space, but everything felt good. then… snatch: 5 x 4 touch and go full snatch, building. I’ve never done tng full snatch before, so stayed conservative and built to 85. conditioning: First Cut from day one at the Games. We don’t have ropes (well, we do, but we can only get about 11 ft high due to a low ceiling), nor do most… Read more »

NicholeKribs
NicholeKribs
August 6, 2019 5:30 pm
Reply to  Miki Shelton

Incredible work Miki!! You are so, so, so sweet! It is the effort you put in every day and how dedicated you are – absolutely love having you part of this group!!

Miki Shelton
Miki Shelton
August 6, 2019 6:21 pm
Reply to  NicholeKribs

Awww…thanks, Coach! I am really so happy to be here. 🙂

Neil Mcmullin
Neil Mcmullin
August 6, 2019 1:30 pm

Grace 2:58… PR. Good stuff.

NicholeKribs
NicholeKribs
August 6, 2019 5:30 pm
Reply to  Neil Mcmullin

Wahoo Neil – congrats on the PR and for doing Grace sub 3!

Karen Scott
Karen Scott
August 6, 2019 12:00 pm

DMA done
Power clean and jerk, 55kg, cleaner 60kg but couldn’t jerk
Grace 5.26, singles, last 10 were slow, need to practice more barbell cycling!…
Accessory work done

NicholeKribs
NicholeKribs
August 6, 2019 1:24 pm
Reply to  Karen Scott

Well done Karen and barbell cycling is in the program for the upcoming weeks!

Karen Scott
Karen Scott
August 6, 2019 1:46 pm
Reply to  NicholeKribs

Brill, looking forward to it ?

Petrolene Le Roux
Petrolene Le Roux
August 6, 2019 11:59 am

DMA: Done
C&J: Done on light weight
Grace: 5:37 – this is my first Grace on RX weight.
Access: Done

NicholeKribs
NicholeKribs
August 6, 2019 1:25 pm

Congratulations!

Petrolene Le Roux
Petrolene Le Roux
August 6, 2019 10:44 pm
Reply to  NicholeKribs

Thanks. I’m sure I could’ve gone below 5 min. I rest way to much. I need to work on pushing through a workout if there’s no one to chase :-).

Miki Shelton
Miki Shelton
August 6, 2019 2:09 pm

Woo hoo!

Domenick Camporeale
Domenick Camporeale
August 6, 2019 11:58 am

225 still not 100%

2:06 grace 15 5,5,5

Access done
Extra will do tomorrow

NicholeKribs
NicholeKribs
August 6, 2019 1:27 pm

You CRUSHED it!!! Great job!! How is your body feeling?

Domenick Camporeale
Domenick Camporeale
August 6, 2019 1:38 pm
Reply to  NicholeKribs

I’m not 100% I feel like I lost a step from not working out for a week and being sick. I usually can pull back and blackout and stay there, I can’t even get to the blackout phase. That retest workout yesterday really got to me, same with a AB today. I hope I get it back soon I’m in panic mode right now

Marcus Walter
Marcus Walter
August 6, 2019 11:17 am

DMA / Warm Up done

Just warmes up C&J as I had C&J session on sunday.

Grace 5:09 Rx‘d
Did. the first 20 Reps in 2:44 min . The remaining 10 took me nearly the same time ?. I‘m not pretty sure what happened as I didn‘t feel really gassed…

I‘m going to retest this one next week .

Accessory
Ring Muscle Up Progression & RMU

NicholeKribs
NicholeKribs
August 6, 2019 1:26 pm
Reply to  Marcus Walter

Grace is a workout that is super sneaky. You may just need to go a little slower with reps 15-20 to be able to keep your pace. How did you break up your first 20?

Marcus Walter
Marcus Walter
August 6, 2019 2:39 pm
Reply to  NicholeKribs

Hey , my 10 first reps were UB , then 5 and 5 singles. I think this was my fault. Didn‘t really keep a steady pace.

JEREMY WILLIAMSON
JEREMY WILLIAMSON
August 6, 2019 6:58 am

Weak day, legs felt fatigued from the beginning
DMAWU) done
C&J) up to 95kg
Grace) slow
Acc) done
Bench) done @ 165#
Ring pull-ups) 8,6
Doing something wrong… very under-recovered today.

Nichole Kribs
Nichole Kribs
August 6, 2019 7:02 am

Hey Jeremy – were you able to get a good nights sleep last night? Anything change drastically with your nutrition the past few days?

JEREMY WILLIAMSON
JEREMY WILLIAMSON
August 6, 2019 12:08 pm
Reply to  Nichole Kribs

Hey Nicole – no drastic sleep or nutrition changes last few days. I’ve been travelling a lot this summer plus got sick ~2 weeks back. Finally back home for a week and almost over the illness, so maybe just have low volume tolerance right now. Also got rear-ended riding Uber a couple of weeks back, not sure if I have any lingering issues from that. This sounds very “woe is me”! I think it’s all good and I’ll build back up, just not sure the best approach when I’m not feeling “like myself”. E.g. do what I did and finish… Read more »

NicholeKribs
NicholeKribs
August 6, 2019 12:22 pm

Oh gosh Jeremy! I am sure being rear ended has an effect on your body. Most definitely reduce the intensity of your training. Being in a car accident can actually really affect your adrenals so they may need time to recover and doing high intensity training won’t help that. Back off from the intensity for this week and just ‘move’ when you get to the gym – then lets asses how you feel next week.

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