February 12, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Tricep Stretch x 30 seconds each arm

and then …

Nicks Hip Opener

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x 45 seconds each leg

and then …

Two sets of:
Knee Joint Circles x 5 reps each direction
Forward/Backward Leg Swings x 10 reps each direction
Lateral Leg Swings x 10 reps each direction
Air Squats x 10 reps

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 1-2 reps

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

B.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Clean & Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk

C.
35-54:
For time:
30/20 Calories of Assault Bike
30 Burpees to a 4″ Platform
30 Power Snatches (95/65 lbs)

55+:
For time:
30/20 Calories of Assault Bike
30 Burpees to a 2″ Platform
30 Power Snatches (65/45 lbs)

This should be fast! Push the bike and burpees then hang on to that light barbell. Can you go unbroken? A good goal would be to get to the barbell before the 3 minute mark.

Optional Assault Bike Session
A.
Spend 5-8 minutes practicing Double Kettlebell Snatch

35-54: 50/35 lbs
55+: 35/20 lbs

B.
Six sets of:
30 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes after the sixth interval…then repeat for a total of three sets.

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Dereck Tharp
Dereck Tharp
May 10, 2019 3:11 pm

DMA Done ✅
A) 210, 220, 235 2reps each
B) 175, 190, 200
C) 4:53 RX 35-54
AB and Burpees Done at 3:05
PS first 17 UB then singles and doubles

Stephanie Nickitas
Stephanie Nickitas
May 10, 2019 3:11 pm

A. 140×2’s 150×1’s 160×1’s
B. Up to 150. Second clean was a struggle.
C. 5:56
Paced burpees too much. Snatches 18/12
Optional
A. Skipped
B. Didn’t have much push today. But did a tad better each set
1- 58.1 Max 75 Av 67
2- 60.0 Max 76 Av 68
3- 61.7 Max 78 Av 69
Setting monitor this way(intervals) gives you the “tick over” calories in all the middle sets…

Justine Howlett
Justine Howlett
May 10, 2019 2:46 pm

A. Missed, short on time
B. 56.5/60/64kgs
C. 5:44 Ass bike stole my fast twitch so burpees to the plate sucked to start then couldn’t find a springier rhythmn…?

Miki Shelton, F/51
Miki Shelton, F/51
May 10, 2019 2:46 pm

Today I had: a. bench press wendler off 90% 3@70% 3@80% 3@90% b. 12 AMRAP 5 strict C2B 5 burpees c. 3 sets: 800m run 20 ttb 18 cal bike 20 dbl KB snatch 35s Rest 4 mins between Great day! TBH I was feeling pretty beat up and sore from Monday’s work, but I felt better once I started to move. a. 80/90/100 b. Score: 75 reps. 🙂 Not the best score in the world, but I’ve only recently earned strict C2B pull ups, so was glad to be able to pull off so many in a short amount… Read more »

Tom Ring (50-54)
Tom Ring (50-54)
May 9, 2019 3:46 pm

A. Didn’t do
B. Jerks at % only
175/175/187/187/187/200/200
Not for not doing in. While
C. 6:36
1:27 AB
2:15 burpees
2:44 snatches 7/singles/ last 7 UB
“Opt”
Db snatches 5 sets 10
AB 2 rds sucked
14/13/13/14/12/13 1st
13/12/12/13/12/12/12 2nd
Only 2

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