September 9, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

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Spend 5 minutes rolling out your t-spine and lats

and then …

Over the Shoulder Barbell Stretch x 45 seconds per side

and then …

Band-Assisted Scarecrow x 2 minutes

and then …

Two sets of:
30 seconds Shoulder Circles
30 seconds Bear Crawl with Wrist Stretch 
30 seconds Prone Plank Hold

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

and then …

One set of, with an empty barbell:
Back Squats x 10 reps
Behind the Neck Press x 10 reps
Behind the Neck Push Press x 10 reps
Overhead Squats x 10 reps

Snatch Progressions
Take 5-10 minutes to build to 70% of your 1-RM Snatch and then …

Every 90 seconds, for 7:30, complete (5 sets):
Touch and Go Snatch x 5 reps @ 70-75%

(this may be a power or full snatch)

Interval Conditioning
Complete as many reps of Wall Ball Shots as possible in 5 minutes of:
Row 1000 Meters
Wall Ball Shots x Max Reps
35-54: 20/14 lbs to 10′ target
55+:

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20/10 lbs to 9′ target

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Kipping Handstand Push-Ups x Max Reps

If you don’t have toes-to-bar, then please substitute with one of the following progressions:
Knees to Chest or Elbows
Hanging Knee Raises

If you do not have kipping handstand push-ups or you’d like to preserve your spine, then please substitute with L-Seated DB Presses
Choose a weight that is challenging but will allow you to work for the full 20 seconds

Optional Assault Bike Session
Ten sets for max calories of:
2 minutes of Assault Bike
Rest 60 seconds

Your goal is max calories after all ten sets, not max calories per interval. Today you’ll work on pacing, determining how hard you can push each interval without compromising the next. You should see some drop off each interval if you’re going hard, but you should be able to minimize it if you want a strong total score. If you don’t have any drop off, it’s likely you did not push adequately in the early sets.

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GIANNI SOLDI
GIANNI SOLDI
September 10, 2019 7:55 am

Snatch progression
50/50/45/45/40
Interval conditioning
Row 4 minutes
Wb 20
Ttb 20
Hspu 19

RICHARD BAGLEY
RICHARD BAGLEY
September 10, 2019 5:57 am

DMA
SN BUILT UP TO 135
5 SETS TNG 135X5 PSN…..FELT SOLID
METCON = ALL ROWS UNDER 4 MIN…….25 WB/ 12 T2B/ 17 HSPU
OPTIONAL BIKE DID 90s ON/ 90s OFF FROM LAST WEEK;
22/22/ 24/23/23/20/19/23/25/25 = FOR 225 TOTAL

Marie Martensson
Marie Martensson
September 9, 2019 11:11 pm

DMAW done
Snatches: all at 35 kg, felt okay!
Conditioning: I did heavy WB (as I only have 9’ inside). Felt like I couldn’t string TTB together today…
1. Row 4:22 min
WB 5 (20 to 9’)
2. Row 4:23 min
TTB 9
3. Row 4:23 min
HSPU 7
Assault Bike session:
Total calories 209 (splits were 21/21/21/20/19/20/20/20/20/20)

Alexander Maximuk 35-39 182 cm. 104 kg
Alexander Maximuk 35-39 182 cm. 104 kg
September 9, 2019 10:17 pm

1. Gymnastic program 20 min

2. Interval
1. 3:24. 29 WB
2. 3:26 16 T2B
3. 3:28 11 HSPU

Laura MacDonald
Laura MacDonald
September 9, 2019 5:57 pm

Snatch at 80#, last set 85#
Rows seemed very slow (they were) 9 wallballs, 9 TTB, 5 hspu- not many due to sore neck, but it seemed ok after

David Masso
David Masso
September 9, 2019 5:26 pm

Dmva done

Snatch – 115lbs all 5 sets

Interval
1. 4:05. 20 WB
2. 3:58 15 T2B
3. 4:10 8 HSPU
Row I think I could have gone harder. But felt satisfied with time

Bike interval. 220 calories for 20 min.

Massimo Tola
Massimo Tola
September 9, 2019 5:13 pm

Snatch progression
53kg/58/60/60/60

Interval condicioning
Row 4′ 10″ 26 wb
Row 4′ 14″ 22 T2b
Row 4′ 24″ 16 Hspu

Marcus Walter
Marcus Walter
September 9, 2019 9:19 am

DMA / Warm Up done

Skipped Snatch due to OLY Snatch Class on Sunday

Conditioning
1.) Row 4:00 min + 20 WB
2.) Row 4:02 min + 15 T2B ( Long Transition to the rig ?)
3.) Row 3:59 min + 8 HSPUs

Additional Session
RMU Progression

Vivian Mao
Vivian Mao
September 9, 2019 8:52 am

DMA done
A. Snatches at 95/95/100/100/105
B. Short on time so did 3rft ghd/du from 7/7. Got 5:06 but kept tripping up
Had to run home to get my girls off to school then back
C. Barbell cycling from Sat at 75# cuz I was feeling like a 50 yo: PS 10/11; SC 9/almost 10; STOH 15/15. Enjoyed that
D. Today’s conditioning:
– row 4:15; 18 WB
– row 4:16; 11 t2b
– row 4:17; 12 hspu.

JEREMY WILLIAMSON
JEREMY WILLIAMSON
September 9, 2019 7:50 am

DMAWU + shoulder prehab) done
Snatch) 66kg across
Condo) 20 WB – 14 TTB – 15 HSPU

Andrea Moon
Andrea Moon
September 9, 2019 6:29 am

50 lbs squat snatch each set my 1 rm is 70 lbs hoping to improve
Conditioning
I could not make 1000 m in 5:00 so meters goes as follows 973 m, 1000m, 958 m. This is one way to get me to row which is one of my many nemesis
Have a great day
One thing stringing those squat snatch together made me concentrate on form

Tom Ring
Tom Ring
September 9, 2019 6:05 am

A. Up to 125 did power then squat
B. 125 x 5 for all sets
C. Only 750m back still tight
1. 22 wall balls
2. 18 t2b
3. 16 hspu

John Diotis
John Diotis
September 8, 2019 10:46 pm

Squat snatch or power snatch ?

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