September 6, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5-10 minutes rolling out.

Accumulate 2 minutes at the bottom of your squat to warm up your hips and ankles.

and then …

Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side

and then …

Upper Body Warm-Up Series

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x 10 reps in each plane

and finish with …

Barbell Warm-Up (use an empty barbell and focus on positioning)
Two sets of:
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
3 Hang Clean
3 Push-Press
3 Clean & Jerks

WZA Movement Prep
Take 10 minutes to build to your opening weight of your Clean & Jerk for Event 6. This weight should be a weight that is heavy but that you are 90% confident in hitting even when fatigued.

and then, at game pace, perform:
6 Barbell Thrusters
6 Calorie Row
6 Burpees over the Erg

WZA Qualifier Workout Event Five & Six

On a 15:00 minute clock, complete:
21-15-9
Barbell Thrusters (95/65 lbs)
Calorie Row
Burpee Over the Erg

*If not completed within 12:00, continue to workout 6

With remaining time of 15:00 …

Establish a 1-RM Clean & Jerk

Alternate/Scaled
On a 15:00 minute clock, complete:
21-15-9
Barbell Thrusters (65/45 lbs)
Calorie Row
Burpee Over the Erg

*If not completed within 12:00, continue to workout 6

With remaining time of 15:00 …

Establish a 1-RM Clean & Jerk

For rules and movement standards, please read here.

Back Squat Progressions
Rest until fully recovered, and then …

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 80%

Max reps sets terminate with any excessive pausing at the top of the
lift. The athlete should take no more than 2 seconds at the top of the
lift to breathe, brace and start their descent for the next rep.

Optional Row Session
Five sets for times of:
Row 50 Calories
Rest 2 minutes

Note times for each set. Aim for consistency across the five sets. You should not have a disparity of more than 5 seconds between your fastest and slowest sets.

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Litsa Olsson
Litsa Olsson
September 6, 2019 8:52 pm

Ug!!! I got time capped. With 9 burpees left then 135.

I will be going to Daytona this week to compete at the OA3. Oly lifting meet. Training will be off this coming week. Tkx

David Masso
David Masso
September 6, 2019 7:38 pm

DMVA done
C&J WU to 225
Wza
21 15 9 did it in 13:35

C&J 1rep max 225, 235, 245
Pr @245

Back squat progr. 185, 205, 225, 245, max reps 225 did 9 reps. Felt tired and …. good !

Cant wait to hit tomorrow’s session

lise demetrio
lise demetrio
September 6, 2019 5:59 pm

made up Wednesday session on Thurs 9/5 dyn/mob. Done Gymnastics Tried my best to hang in for 40 sec did 30-35 sec each HSPU : 6 rps for EMOM of 10 min deadlifts pro. :used 12 kgs -tough! EMOM 10 for 30 mins -3 sets note : finished with about 2 ish min left per round 1)1 RMU 2) 2 RMU singles 3) 1f +1 +1 todays: Dyn/mob: Done all work done !5 min clock 21-15-9 BB Thrusters -65 Calorie Row Burpee over Erg finished @ 10:50 1 rep clean and Jerk 108,115, 120 cleaned failed jerk.. Cleans and front… Read more »

Marcos David Werka
Marcos David Werka
September 6, 2019 4:32 pm

Back Squat Progression
6×101 – 4×117 – 2×124 – 2×132 – 8×124 kg

Not feeling good for Thrusters. I did my local Box challenge instead:
24-10-10-5-5 Unbroken Burpees
380 Climbers
then …
5 km Run (Time 34:20). Last 5 km Run was July, 9th 2019

Marcos David Werka
Marcos David Werka
September 7, 2019 10:15 am
Reply to  Nichole DeHart

Have a great weekend. Thanks.

Dean Plummer
Dean Plummer
September 6, 2019 3:54 pm

Mobility completed
A1)10:19
A2)Skipped
B)182.5#/210/225/237.5(f)/225×2
My legs were shot from the conditioning
Tomorrow my daughter and I will run in her first 1/2 marathon.

Dean Plummer
Dean Plummer
September 6, 2019 7:00 pm
Reply to  Nichole DeHart

Awesome. I have never done a relay before. That sounds like fun. I’m so excited to be running with my daughter tomorrow. I’ll be sure to let you know how it goes.

RICHARD BAGLEY
RICHARD BAGLEY
September 6, 2019 3:20 pm

LOOKING AT TODAY’S WORKOUT I THOUGHT I MIGHT GET TIME CAPPED FOR WZA 5 AND THEN BE TOO TIRED FOR ANYTHING CLOSE TO MY PR FOR WZA 6. WELL I ENDED UP FINISHING #5 IN 11:04, CHANGED INTO LIFTERS AND HIT 205 AND 225 (235 CURRENT PR). THANKS COACH FOR ALL THE GREAT PROGRAMMING!

BS = 275X6, 305X4, 335X2, 355X2, 335X6

RICHARD BAGLEY
RICHARD BAGLEY
September 7, 2019 5:34 am
Reply to  Nichole DeHart

TY

RICHARD BAGLEY
RICHARD BAGLEY
September 7, 2019 2:39 pm
Reply to  RICHARD BAGLEY

50 CAL ROW X 5 2MR = 2:37, 2:36, 2:26, 2:17, 2:22 DONE 9/7

Brent Maier
Brent Maier
September 6, 2019 3:03 pm

8:55
Heaviest BS set was: 365#. x8@340

Skipped metcon 1 rep. Short on time.

Marie Martensson
Marie Martensson
September 6, 2019 10:15 am

Today I did the 30 minutes Tempo run from yesterday. Difficult with the pacing, but based on calculations (I took my fastest 5k as a base) my tempo run training pace should be 5:36 min/km, but I managed to do 5:31 min/km and it felt really good despite sometimes heavy rain and strong winds (Welcome to Sweden…). I guess all the hill runs in France came with something good 😉

Marie Martensson
Marie Martensson
September 7, 2019 2:24 am
Reply to  Nichole DeHart

Yes, I always enjoy to run outside, that’s why I get out in all kinds of weather 🙂 You never regret it!

JEREMY WILLIAMSON
JEREMY WILLIAMSON
September 6, 2019 7:37 am

DMAWU) done
WZA 5) 10:49
WZA 6) 215# (195,205,215)
Back Squats) 6@218#, 4@251, 2@268, 2@285, 2@268

Vivian Mao
Vivian Mao
September 6, 2019 4:50 am

DMA done
A1. WZA 5: 9:26. Thrusters 21/6-5-4/5-4
A2. WZA 6: 165#. Happier with that since warm up felt heavy. 145/160/165
B. BS 165/190/205/215/5 reps at 205

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