February 15, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes with a LAX ball to your pecs

and then …

Banded Lat Stretch

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x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side

and then …

Upper Body Warm-Up Series x 10 reps in each plane

and finish with …

Plank with Forward Reach x 10 reps
Plank with Lateral Reach x 10 reps
Plank with Forward Taps x 10 reps
Plank with Lateral Taps x 10 reps

A.
Take 12-15 minutes to build to a 1-RM Strict Press

B.
Take 10 minutes to practice handstand walking. Please choose from the following drills to practice if you don’t have handstand walks yet:
Wall Facing Handstand Marching
Handstand Marching on Box
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Three Quarter Handstand Wall Walk

C.
Three rounds for time of:
20 Alternating Dumbbell Snatch
15 Dumbbell Box Step Overs (24/20″)
10 Dumbbell Burpees

35-54: 50/35 lbs
55+: 35/20 lbs; (20/18″)

Stay disciplined with this workout. Keep your hands on the dumbbells and push on the box step overs. That will feel like a grind but mentally stay in it and push through to stay moving. If your knees bother you on the box step overs then lower the height of the box.”

D.
Three sets of:
Front Racked Kettlebell Alternating Reverse Lunges x 12 reps
Rest 10-15 seconds
Russian Kettlebell Swings (heavy) x 12 reps
Rest as needed

Optional Session
Complete rounds and reps in 20 minutes at approximately 80-85% effort:
25 Double-Unders
20/15 Calories of Ski Erg or Row
5 Power Snatches
10 Overhead Squats

35-54: 95/65 lbs
55+:

 65/45 lbs

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Steve Messenger (5'8"/170#/43)
Steve Messenger (5'8"/170#/43)
May 10, 2019 2:46 pm

DMA done
A: 145 (5 lb recent PR. Lifetime is 175)
B: Done. Mix of HS marching, shoulder taps, and Walks to Wall.
C: 10:33. UB snatches and DB burpees. Only struggle was the DB step overs. Did 5/5/5 on those.
D: done (24kg KBs)
Optional: 6 rounds plus 21 DUs.

Marie (41 y, 165 cm, 57 kg)
Marie (41 y, 165 cm, 57 kg)
May 9, 2019 3:45 pm

A. Worked up to 41 kg, which is a PR with 1 kg B. Skipped, I can handstand walk and I try to save my wrist/shoulder where I can. C. 12:32 min. I didn’t take a rest day (I’m almost always one day behind) because we are going skiing next week so wanted to get most of it in before we leave tomorrow. Decided to not push too hard, but just take me through it. DB snatches, all UB with focus on getting both heads of the DB touching the ground. Box step overs, think they are worst, my forearms…… Read more »

Tom Ring (50-54)
Tom Ring (50-54)
May 9, 2019 3:45 pm

A. Got 165 of pr missed 170 x 2 I decided to try after benching yesterday next time it’s mine!
B. 18’/13/12 still felt good
C. 10:39
3:10/6:53/10:39
Last set of step overs had to break others were UB
D. 2x20kg for lunges and 36kg for Russian

Nichole Kribs-DeHart
Nichole Kribs-DeHart
May 10, 2019 3:28 pm

Great job on your press!! Did you hit 170 x 1?

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