September 17, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Band Distracted Perfect Stretch x 60 seconds per side
Deep Squat Progressions

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x 5 reps
T-Spine Rotation x 10 reps per side

and then …

Glute Activation Warm-Up

and then …

Two sets of:
Single Leg Hip Bridge x 10 reps per side
Skydivers x 10 reps

Clean & Jerk Progression

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Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Clean + Jerk

*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 85-90% of Clean & Jerk (50+:

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82.5-85%)

“Copper Lungs”
For time:
30 Power Snatches
30 Bar Facing Burpees Over the Barbell

35-54: 95/65 lbs
55+:

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65/45 lbs

Posterior Chain Accessory Work

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Every 2 minutes, for 8 minutes, complete (4 sets):
Death March x 20 reps

Optional Upper Body Session
Bench Press Progressions
Three sets of:
Bench Press x 5 reps @ 75%
Rest 2-3 minutes

Two sets of:
Supinated Grip Strict Pull-Ups x 8-12 reps (use a band for assistance if needed)
Rest 45 seconds
DB Curls x 10 reps per arm
Rest 45 seconds

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Marcus Walter
Marcus Walter
September 18, 2019 12:41 pm

DMA / Warm Up done

Clean & Jerk
55/60/65/70/70/70 Kg

Copper Lungs
7:16 min . Finished Snatches @ 2:58 min . Today BFB got. me. Usually those are no problem.

Accessory
Snatch technique

Marie Martensson
Marie Martensson
September 18, 2019 4:12 am

DMAW done (modified at hotel gym)
Clean & Jerk: build to 55 kg (max of what I wanted to do at a hotel gym)
Conditioning: 5:07 min with 30 kg (men’s barbell) and lateral burpees.
Death march with 14 kg DBs x 2
Bench press at 45 kg, felt easy
sPU 12 and then 7/5
DB curls done

Billy Mehl
Billy Mehl
September 18, 2019 12:36 am

160, 170, 180, 195, 205, 210
3:58
155 bench
8 pull-ups
35# curls

David Masso
David Masso
September 17, 2019 7:33 pm

Dmva done
C&j complex
155, 175, 195, 205, 215, 235

Copper lungs
4:21

March
40 lbs 3 rnds

Bench 155, 175, 195
PUps 10,8,8
Bicep curls 40lbs

RICHARD BAGLEY
RICHARD BAGLEY
September 17, 2019 5:28 pm

DMA
SLOW PULL C&J = 165,185,190, 205,210,215,225
Copper lungs = 4:44
Bench =205
Death march & curls done

Brent Maier
Brent Maier
September 17, 2019 5:19 pm

260#
3:10

GIANNI SOLDI
GIANNI SOLDI
September 17, 2019 12:08 pm

C jerk. 70/75/80/85/85/85kg
Conditioning 4.29
Death march dumbells 15 kg x 2

Marie Martensson
Marie Martensson
September 17, 2019 9:39 am

I did the run session from last Friday on a skillmill (first time for me) at the hotel gym. Challenging!
1. 6:48
2. 6:48
3. 7:00
4. 6:33

Brigham Abbott
Brigham Abbott
September 17, 2019 8:42 am

C&J: 205,215,225,235,245,255.
3:14
Done
BP: 205
Done

Petrolene Le Roux
Petrolene Le Roux
September 17, 2019 8:38 am

C&J: Done
Metcon: 5:51
Didn’t do the rest – did some gymnastics

Vivian Mao
Vivian Mao
September 17, 2019 8:32 am

DMA done
A. Up to 150
B. 4:04. PS 20/5/3/2, went out too fast?
C. Done with 30# db

Frank Caruso
Frank Caruso
September 17, 2019 7:50 am

DMAW Done
Slow pull C&J 155,165,175,185,195,200
Condition
6:53
Death March 35’s
Earthquake bar bench
75×15, 120×10(2)

Mercedes Watson
Mercedes Watson
September 17, 2019 7:34 am

A) 90-115# c&j
B) 5:43 (should’ve warmed up snatches more then might have done unbroken)
C) 25# death march
D) 90# bench
E) 15# db curls

Dean Plummer
Dean Plummer
September 17, 2019 7:25 am

Mobility completed
A)130#/137.5/147.5/155(3)
B)4:50
C)Completed with 35# KB’s

JEREMY WILLIAMSON
JEREMY WILLIAMSON
September 17, 2019 7:02 am

DMAWU) done
C&J) 81kg,87,93,99,100,101 (spaced out, forgot “slow pull”)
Condo) 4:18
Accessory) done 35#-50#
Bench) done @155#
pull-ups, curls) done

Andrea Moon
Andrea Moon
September 17, 2019 5:24 am

Slow pull 65,70,75,80,80,80,
9:42 copper lungs
Death march 20# db
Bench press 90 lbs
Blue band and 20 lb db

John Diotis
John Diotis
September 17, 2019 4:00 am

102/112/120/127/135kg
Wod 3:18
Acsessory done ✅

Tom Ring
Tom Ring
September 17, 2019 3:45 am

A. 165/175/185/195/205/213m
B. 4:54
10/6/6/3/5 miss counted around 25 back got tight around rep 9
Steady it took 3 or 4 burpees to get breathing back
C. Bench 190×5
D. 8 pull ups and 25’s on curls

Alexander Maximuk 35-39 182 cm. 104 kg
Alexander Maximuk 35-39 182 cm. 104 kg
September 17, 2019 1:01 am

1. Gymnastic program 15 min
2. 80-90-100-105-110-110-110-110 kg
3. Copper Lungs 4:14
4. AW done
5 bench press 90kg x3
6. 12-9-8 pu and DB Curls with 11 kg
7. Stretching 30 min

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