September 3, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Band Distracted Perfect Stretch

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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

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

Clean & Jerk Progression
Every 2 minutes, for 8 minutes, complete:
Power Clean + Jerk

followed by…

Every 2 minutes, for 8 minutes, complete:
Clean + Jerk

Please go by feel. You may build in weight over the course of the 8 sets but please let technique dictate load. We’d suggest starting around 70% of your 1-RM and build from there.

followed by…

Every 2 minutes, for 4 minutes, complete:
Clean Pulls x 2 reps @ 100%

Conditioning
35-54:
For time:
30 Assault Bike Calories
30 DB Box Step-Ups (50/35 lbs)
30 Rowing Calories

Rest 2:00, and then …

For time:
30 Chest-to-Bar Pull-Ups

55+:
For time:
25 Assault Bike Calories
25 DB Box Step-Ups (35/20 lbs)
25 Rowing Calories

Rest 2:00, and then …

For time:
25 Chin-Over-The-Bar Pull-Ups

Single-Leg Accessory Work
Two-Three sets of:
Back Rack Box Step-Ups x 6-8 reps per leg
Rest 60 seconds
Bat Wings

x 5 reps @ 1515
Rest 60 seconds

Optional Upper Body Session

A.
Five sets of:
Bamboo Bar Bench Press x 3-4 reps @ 21X1
Rest 2-3 minutes

B.
Four sets of:
Stationary Dips x 8-10 reps @ 2012
Rest 45 seconds
Pronated Grip Strict Pull-Ups x 8-12 reps
Rest 45 seconds

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Shaun Bailey
Shaun Bailey
September 6, 2019 3:07 pm

24” or 36” box?? Single or dual DB step ups?

RICHARD BAGLEY
RICHARD BAGLEY
September 4, 2019 9:01 am

DMA
BENCH = 225X5X5
EMOM FROM YEST
SHSPU = 7/7/6/7/7
ROW= 13/14/15/16/16
DU= 45/48/46/42/50

PC&J = 165/185/205/205
CLN ONLY(SHOULDERS TIGHT) = 205/225/225/225
30 CAL AB+30 DB SU+ 30 CAL ROW = 7:41/ RIPPED ON 1ST C2B SO DID NOT COMPLETE

Alexander Maximuk 35-39 182 cm. 104 kg
Alexander Maximuk 35-39 182 cm. 104 kg
September 4, 2019 6:02 am

1. Gymnastic program
2. Clean and jerk- skip
3. Condition 10:12 by mistake did steps over the box
4. Done
5. Optional Upper Body Session done

Marie Martensson
Marie Martensson
September 4, 2019 3:48 am

DMAW done PC&J: built from 46 up to 54 kg. Jerk felt off today and I realized I haven’t been lifting for a month, so stayed light (85%) C&J: built from 46 to 56 kg (86%). Couldn’t get the last jerk, frustrating! Conditioning: 13:52 total time incl rest AB 3:07 (completely hit the wall after 1 min…) Step-ups: Alternating leg with 15 kg x 2 DBs 10/10/10 Row 2:06 Part 1: 8:26 min CTB: 6/6/5/4/4/5 Part 2: 5:26 min Single-leg work done (15 kg barbell for the step-downs and 15 kg DB x 2 for Bat wings) Upper body session… Read more »

Marie Martensson
Marie Martensson
September 4, 2019 9:57 am

Evening session:
Bambo presses at 41 kg for 4 reps each set.

Stationary dips: 4/4, 5/3, 5/3, 5/3
PU 8, 8, 8, 8

David Masso
David Masso
September 3, 2019 5:31 pm

DMVA done

1st clean progression
135,155,175,195
2nd clean progression
215, 225, 235, 245

Conditioning
11:23

Leg accessory done
Bat wings
50 lbs DB
Back Rack Box step 85lbs

Bamboo with KB 43lbs

Dips 8 reps
Pull ups 8

Michael Rider
Michael Rider
September 3, 2019 5:20 pm

A1. 75/80/85/90 kg
A2. 95/95/100/100kg
A3. 110kg
B1. 8:17 – 8/8/7/7 step ups, ouch
B2. 1:36 – 15/5/5/5
C. 2 Sets done @ 30kg + 10kg bat wings

Vivian Mao
Vivian Mao
September 3, 2019 3:34 pm

A day behind
A1. Mid thigh and below knee snatch 95/100/105/110
A2. Snatch 115/120/125/130
A3. Snatch pull 135
B. EMOM
sHSPUs: 9/9/9/8
row: 9/9/9/9
DU: 52/52/53.
Had to stop early. Daughter called with flat tire.

Massimo Tola
Massimo Tola
September 3, 2019 3:32 pm

Power clean+jerk
67kg/70/75/80
Clean+jerk
70kg/75/80/85
Clean Pull
105kg
Condicioning
10′ 20″
Rest’ 2
Pull up chest to bar
1’20”
Accessory
Done

(second day of training after 3 weeks of stop)

Massimo Tola
Massimo Tola
September 3, 2019 5:04 pm
Reply to  Nichole DeHart

I feel great … just a little bit of doms !! volume ok !!!

Litsa Olsson
Litsa Olsson
September 3, 2019 10:29 am

Power and squat c n j worked to 135
9:09 then 1:27
Dips 10 10 8 8
PU 8 8 8 8

Marcus Walter
Marcus Walter
September 3, 2019 9:59 am

DMA / Warm Up done

Clean & Jerk Up to 80 kg maintained proper technique

Conditioning
Whua- that was fun ! 7:39 Rx‘d w/o 2 min Rest. 9:39 incl. rest

Accessory done

Andrea Moon
Andrea Moon
September 3, 2019 7:39 am

Power Clean and jerk progression
65,65,70,75
Clean and jerk 80, 85, 90, 95 new pr
Jerk pull 100
Used 20 lb dumb bells total of 40 lbs ugh 7:31
Pull ups blue band first then red and blue then green 11:09
For back rack step ups tried on 20 “ box but went to lower box 35 lb bar bat wings 15 lb dumbbells

Andrea Moon
Andrea Moon
September 3, 2019 8:25 am
Reply to  Nichole DeHart

Thank you I struggled each time with it but this morning felt really good

JEREMY WILLIAMSON
JEREMY WILLIAMSON
September 3, 2019 7:17 am

DMAWU) done
C&J) power 80kg,84,88,82 – full 96,98(c,f),98,99 – pulls 115kg
Condo) 7:57 AB/step-up/row (step-ups took ~4 min) – 1:30 C2B (10/10/5/5)
Acc) done
Athlete note: wasn’t sure box height (used 24″), one DB or two (used two), and whether to do back rack step-*downs* (video was FBB step-downs) or step-*ups* (went with step-downs). No biggie, but I’m OCD and appreciate clarity 🙂

GIANNI SOLDI
GIANNI SOLDI
September 3, 2019 7:51 am

By.. I used box 24″
Dumbells 2 of 50 lb

Dean Plummer
Dean Plummer
September 3, 2019 7:04 am

Mobility completed
A1)135#(2)/145/155
A2)155#/165(2)/175 missed the jerk as I hit myself in the chin.
A3)185#(2)
B1)7:19
B2)1:39 15/8/3/2/1/1
C)BRBSU @95#(2) and BW @ 44# KB’s(2)

Tom Ring
Tom Ring
September 3, 2019 4:24 am

A155/165/175/185
A1. 155/165/175/185
A2. 235/235
B. 5:18 1:46 AB/ 1:35 row 10/6/4/5/5 for step ups grip tired
5/5/5/5/4/3/3 for CTB 2:01
C. 24 kg for bench
8’s for dips

Simon Vovko
Simon Vovko
September 2, 2019 10:06 pm

“Every 2 minutes, for 8 minutes, complete:
Clean + Jerk

You may build in weight over the course of the 8 sets but please let technique …”

So, 8 sets or 4 sets?

Michael Rider
Michael Rider
September 2, 2019 11:28 pm
Reply to  Simon Vovko

8 total sets over 16 minutes (4 power clean + jerk, 4 clean + jerk)

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